CrossFit – Fri, Nov 6

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

20 Line Hops

5 Burpees

8 Scap Push Ups

8 Alternating Plank Shoulder Taps/Side

10 PVC Pass Throughs

8 PVC Good Mornings

6 Hang Dumbbell Alt. Snatch (light)

Then into.. (LIGHT BURGENER WARM-UP WITH PVC)

2 ROUNDS

5 Down and Finish

5 Elbows High and Outside

5 Muscle Snatches

5 Snatch Lands (2-4in catch)

5 Hang Power Snatches

Strength/Accessory

Hang Power Snatch + Snatch Grip Push Press

EVERY 1:30 (6 SETS)

5 Hang Power Snatch

5 Snatch Grip Push Press

*Start Light and Build to Moderate

(Scored by Heaviest Set)

Workout

WORKOUT (Time)

FREEDOM (RX)

FOR TIME

20 Dumbbell Alt. Snatch (50/35)

30 Toes to Bar

20 Dumbbell Alt. Snatch (50/35)

30 Burpee to Bar

20 Dumbbell Alt. Snatch (50/35)

30 Burpee to Bar

20 Dumbbell Alt. Snatch (50/35)

30 Toes to Bar

20 Dumbbell Alt. Snatch (50/35)

(Score is Time)

INDEPENDENCE (Intermediate)

FOR TIME

20 Dumbbell Alt. Snatch (35/25)

25 Toes to Bar

20 Dumbbell Alt. Snatch (35/25)

25 Burpee to Bar

20 Dumbbell Alt. Snatch (35/25)

25 Burpee to Bar

20 Dumbbell Alt. Snatch (35/25)

25 Toes to Bar

20 Dumbbell Alt.Snatch (35/25)

(Score is Time)

LIBERTY (Beginner)

FOR TIME

10 Dumbbell Alt. Snatch (light)

20 Hanging Knee Raises

10 Dumbbell Alt. Snatch (light)

20 Up Downs

10 Dumbbell Alt. Snatch (light)

20 Up Downs

10 Dumbbell Alt. Snatch (light)

20 Hanging Knee Raises

10 Dumbbell Alt. Snatch (light)

(Score is Time)

*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 5:00 RUNNING CLOCK

1:00 Banded Shoulder Distraction (each)

1:00 Banded Tricep Stretch (each)

1:00 Cobra Stretch

(No Measure)
Banded Shoulder Distraction

Banded Triceps Stretch

Cobra Stretch

Optional Accessory (No Measure)

FOR COMPLETION

100 Empty Barbell Curls*

*Every time you break perform 10 Push-Ups

(No Measure)
Barbell Curl

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.

[Crossed Side To Side 1 min]( video )

[Lat Stretch 1 min/side]( 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.