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)

Rowling!

It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty burpees while your partner rows (max 10 per round). Example: Row 105m = 5 burpees. Lowest total meters off wins!

Workout

WORKOUT (Time)

FREEDOM (RX)

TEAMS OF 2…

5 ROUNDS FOR TIME

200m DB Farmers Carry (70s/50s)

40/32 Calorie Row

20 Synchro Goblet Squats (70/50)

*Split Farmer Carry and Row reps as needed. Perform the Squats Synchro with your partner.

(Score is Time)

INDEPENDENCE (Intermediate)

TEAMS OF 2…

5 ROUNDS FOR TIME

200m DB Farmers Carry (50s/35s)

40/32 Calorie Row

20 Synchro Goblet Squats (50/35)

*Split Farmer Carry and Row reps as needed. Perform the Squats Synchro with your partner.

(Score is Time)

LIBERTY (Beginner)

TEAMS OF 2…

5 ROUNDS FOR TIME

200m DB Farmers Carry (light)

30/24 Calorie Row

15 Synchro Goblet Squats (light)

*Split Farmer Carry and Row reps as needed. Perform the Squats Synchro with your partner.

(Score is Time)

*35 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

1:00 Barbell Quad Smash (each)

1:00 Forearm Smash (each)

1:00 Banded Tricep Stretch (each)

(No Measure)
Quad Smash

Forearm Smash

Banded Tricep Stretch

Optional Accessory (No Measure)

3-4 SETS

20 Banded Chest Fly

20 Banded Rows

-Rest as Needed b/t Sets-

(No Measure)
Banded Chest Fly

Banded Row

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 )

[PNF Shoulder Internal Rotation 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.