Announcements
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.
2026 remaining Holiday schedule and closures.
November
-Veterans Day Closed Nov 11th.
-Thanksgiving closed Nov 26th & 27th.
December
-Christmas Closed Thurs- Sat, 24th-26th
-New Years Eve and Day Closed- Dec 31st & Jan 1, 2027.
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
2 ROUNDS
25 Single Unders
10 Box Step-Ups (alternating)
10 Hip Circles (each direction)
10 Glute Bridges
8 Air Squats (3-second lower)
Then Into…
2 ROUNDS
15 Double Unders
5 Empty Bar Back Squats from the rack (walk out and rerack)
Workout
WORKOUT (Time)
FREEDOM (RX)
TEAMS OF 2
10 SETS (EACH/1:1)
50 Double Unders
5 Back Squats (205/135)
(Score is Slowest Set)
*Bar Comes from the Rack
INDEPENDENCE (Intermediate)
TEAMS OF 2
10 SETS (EACH/1:1)
40 Double Unders
5 Back Squats (185/125)
(Score is Slowest Set)
*Bar Comes from the Rack
LIBERTY (Beginner)
TEAMS OF 2
10 SETS (EACH/1:1)
40 Single Unders
5 DB Goblet Squats (Moderate)
(Score is Slowest Set)
COMPETE (RX+)
TEAMS OF 2
10 SETS (EACH/1:1)
50 Double Unders
5 Unbroken Back Squats (Athlete Choice, AHAP)
*25 min cap
Strength/Accessory
STRENGTH/SKILL (Post-Workout) (No Measure)
8:00 Clock
3 SETS
10/10 Single-Leg DB Box Step ups @ moderate
12 Hamstring Bridge on Box
-Rest 1:00 b/t Sets-
(No Measure)
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
1:00 Couch Stretch (each)
1:00 Foam Roll Quads (each)
1:00 Foam Roll Calves (each)
(No Measure)
Couch Stretch
Optional Accessory (No Measure)
TABATA, 8 SETS (4:00 Total)
:20 Hip Extensions or Supermans
:10 Rest
-No Additional Rest b/t Sets-
(No Measure)
GHD Hip Extension
Superman
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 Deep Squat 1 min]( video )
[Calf Stretch In Downward Facing Dog 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.