CrossFit – Thu, Oct 22

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)

2:00 Machine

Then into…

2 Rounds

5 Burpees

10 Alternating Samson Lunges

5 Inchworms

10 Alt. V-Ups

WORKOUT (Time)

FREEDOM (RX)

5 ROUNDS FOR TIME

20 V Ups or GHDs

20 Burpees

(Score is Time)

INDEPENDENCE (Intermediate)

5 ROUNDS FOR TIME

15 V-Ups or GHDs

15 Burpees

(Score is Time)

LIBERTY (Beginner)

5 ROUNDS FOR TIME

15 Sit Ups

10 Up Downs

(Score is Time)

COMPETE (RX+)

5 ROUNDS FOR TIME

25 GHDs

25 Burpees to Target

*16 min cap

Workout

Strength/Accessory

Bench Press

12:00 Clock

5 SETS (Post-Workout)

10 Bench Press

*Start Moderate and build to Moderate-Heavy

(Scored by Heaviest Set)

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 Couch Stretch (each)

2:00 Cobra Stretch

(No Measure)
Couch Stretch

Cobra Stretch

Optional Accessory (No Measure)

TABATA, 8 SETS (4:00 Total)

:20 Banded Face Pulls

:10 Rest

-No Additional Rest between Sets-

(Scored by Total Reps)
Banded Face Pulls

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.

[Calf Stretch In Downward Facing Dog 1 min]( video )

[Active Bridge Reach 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.