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 Easy Machine or Jog
Then Into…
2 ROUNDS
10 Lateral Band Walks (each way)
10 Glute Bridges
10 Air Squats
5 Slow Kang Squats
5 Broad Jumps
Then Into…
2 ROUNDS
10 Wall Balls
5 Push-Ups
Strength/Accessory
Back Squat
EVERY 1:00 (6:00)
4 Back Squats @ RPE 7
*Use a weight that’s challenging, but can be completed in :20 seconds. Same weight for all 6 sets.
(Scored by Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
50-40-30-20-10
Wall Ball (20/14)
Push-Ups
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Push-Ups
(Score is Time)
LIBERTY (Beginner)
FOR TIME
30-25-20-15-10
Wall Ball Thrusters (light)
Knee Push-Ups
(Score is Time)
*21 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 Couch Stretch (each)
1:00 Foam Roll Quads (each)
1:00 Foam Roll Low Back
(No Measure)
Couch Stretch
Optional Accessory (No Measure)
3-4 SETS
8 Double Dumbbell Farmer’s Hold Lunges (Heavy)
15 3-Way Calf Raises (Farmer’s Hold) (Heavy)
-Rest 1:30 b/t Sets-
(No Measure)
Double Dumbbell Farmer’s Hold Lunges
3-Way Calf Raise
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.
[Side To Side 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.