Announcements

Barbell 4 Boobs will still happen but we will not have shirts. We needed at least 20 to order and we did not hit the mark. The 7 people who ordered shirts have been refunded due to not enough shirts to order.

Events coming up:

• Halloween WOD, Oct 30th and 31st. Show your cool costumes!
• HERO WEEK- Nov 9-14 (closed Veterans day, Nov 11th) Murph will be Saturday from 830 until we are done.
• Jinglebell Jam partner comp at SRC Fit: Saturday & Sunday, Dec 5 & 6
• Christmas Party at CFVU: Saturday Dec 12th from 1-5pm.

CrossFit VU – CrossFit

Warm-up

Warm Up (No Measure)

2 Rounds

1:00 Row

6 Inchworms

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Glute Bridges

10 Sit Ups

Then Into…

Bench Press Demo + Reps Intos…

5 Bench Press reps with an empty bar. Continue building in weight for sets of 5 to workout weight in groups.

Workout

WORKOUT (AMRAP – Reps)

FREEDOM (RX)

“BIG STEVE”

TEAMS OF 2

ON A 20:00 CLOCK…

5 ROUNDS (each)

20/15 Calorie Row

20 V Ups or GHDs

Immediately Into…

Max Reps Bench Press in the remaining time (155/105)

(Scored by Total Reps of Bench)

*One partner starts on the rower, one starts on the GHD. Switch when reps are completed. Both partners complete 5 rounds.

**During the bench, one partner must deadhang from the pull-up bar while the other partner benches. Option for DB Farmer Hold (heavy) if Deadhang is not possible.

INDEPENDENCE (Intermediate)

TEAMS OF 2

ON A 20:00 CLOCK…

5 ROUNDS (each)

15/12 Calorie Row

15 V-ups or GHDs

Immediately Into…

Max Reps Bench Press in the remaining time (135/95)

(Scored by Total Reps of Bench)

LIBERTY (Beginner)

TEAMS OF 2

ON A 20:00 CLOCK…

5 ROUNDS (each)

12/10 Calorie Row

15 Sit-Ups

Immediately Into…

Max Reps Bench Press in the remaining time (Moderate)

(Scored by Total Reps of Bench)

* 20 min cap

Cool Down / Accessory

Optional Cool Down (No Measure)

3:00-5:00 Easy Cardio (Any Machine or Jog)

Then Into…

ON A 6:00 RUNNING CLOCK

2:00 V-Sit Stretch on the Wall

1:00 Lacrosse Ball Pec (each)

1:00 Lacrosse Ball Shoulders

(No Measure)
V-Sit Stretch on Wall

Optional Accessory (No Measure)

3 SETS

10 DB Goblet Spanish Squats @ RPE 7

15 DB Hip Thrust @ RPE 7

-Rest 1:00 b/t Sets-

(No Measure)
Spanish Squat

DB Hip Thrust

Optional GOWOD Activation (Checkmark)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Active Bridge Reach 1 min]( video )

[Roll Over To V Sit 1 min]( video )

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.