CrossFit – Sat, Nov 7

Announcements

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.

Events coming up:

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 of choice

-then-

2 Rounds

8 Alternating Samson Lunges

10 Hollow Rocks

10 Walking Lunges

5 Sandbag Deadlifts (moderate)

Workout (AMRAP – Rounds & Reps)

FREEDOM (RX)

Teams of 2

20:00 AMRAP

You go I go

50ft DB Walking Lunge (70/50)

5 Sandbag Cleans (150/100)

(Scored by total Rounds and Reps)

INDEPENDENCE (Intermediate)

Teams of 2

20:00 AMRAP

You go I go

50ft DB Walking Lunge (50/35)

5 Sandbag Cleans (100/80)

(Scored by total Rounds and Reps)

LIBERTY (Beginner)

Teams of 2

20:00 AMRAP

You go I go

50ft DB Walking Lunge (light)

5 Sandbag or Medicine Ball Cleans (light)

(Scored by total Rounds and Reps)

Strength/Skill

Skill (Checkmark)

ON A 8:00 CLOCK…

Pistol Squat Practice

Freedom (Advanced) – Pistols or weighted pistols

Independence (Intermediate) – Counterweight Pistols or Pistol to target

Liberty (Beginner) – Pistol to target

Workout

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 Lacrosse Ball Shoulders (each)

1:00 Foam Roll Quads (each)

1:00 Foam Roll Low Back

(No Measure)

Optional Accessory (No Measure)

3 SETS

10 Hanging Leg Raises

1:00 Side Plank (each side)

-Rest 1:00 b/t Sets-

(No Measure)
Strict Hanging Leg 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.

[Roll Over To V Sit 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.