CrossFit – Sat, Oct 31

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)

Complete Crossover Symmetry or Banded 7s Warm-Up

Then Into…

AMRAP 7

250m Ski or Row

5 Bench Press (Building)

5 Scap Push-Ups or Pull-Ups

10 Air Squats

10 PVC Good Mornings

*Bench weight should build from empty bar to moderate

Strength/Skill

Strength/Skill (No Measure)

ON A 8:00 CLOCK…

Rope Climb Practice

Freedom (Advanced) – Rope Climb Practice (Jump + Foot Lock+ Descent)

Independence (Intermediate) – Rope Climb Practice (Jump + Foot Lock)

Liberty (Beginner) – Zombie Rope Climbs/Foot Clamp and Stand

*If no rope access, choose either a Push or Pull option for an 8:00 Session…

Push – Build quickly to a 5-Rep Heavy Bench

Pull – EMOM 8:00: 2-3 Weighted Pull-Ups

Workout

WORKOUT (2 Rounds for time ↓ shorter is better)

FREEDOM (RX)

TEAMS OF 2

2000m Ski or Row

-rest until the 10:00 mark-

FOR TIME

100 Bench Press (155/95)

*At 0:00, perform 1 Rope Climb (each), then head to the Bench. Every time you break the bench or switch, perform 1 Rope Climb (each). After the 100th rep of the bench, finish the workout with 1 Rope Climb (each).

(Option for 5 Strict Pull-ups/Each in place of Rope Climb)

(Score is Time for Part 1 and Part 2)

INDEPENDENCE (Intermediate)

TEAMS OF 2

2000m Ski or Row

-rest until the 10:00 mark-

FOR TIME

100 Bench Press (135/85)*

*At 0:00, perform 1 Rope Climb (each), then head to the Bench. Every time you break the bench or switch, perform 1 Rope Climb (each). After the 100th rep of the bench, finish the workout with 1 Rope Climb (each).

(Option for 4 Strict Pull-ups/Each in place of Rope Climb)

(Score is Time for Part 1 and Part 2)

LIBERTY (Beginner)

TEAMS OF 2

1500m Ski or Row

-rest until the 10:00 mark-

FOR TIME

100 Dumbbell Bench Press (light)*

*At 0:00, perform 1 Zombie Rope Climb (each), then head to the Bench. Every time you break the bench or switch, perform 1 Zombie Rope Climb (each). After the 100th rep of the bench, finish the workout with 1 Zombie Rope Climb (each).

(Option for 5 Ring Rows/Each in place of Rope Climb)

(Score is Time for Part 1 and Part 2)

*25 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 Tricep Smash (each)

1:00 Pec Stretch on the Wall (each)

1:00 3-Way Wrist Stretch (each)

(No Measure)
Barbell Tricep Smash

Pec Stretch on the Wall

3-Way Wrist Stretch

Optional Accessory (AMRAP – Reps)

30:00 AMRAP

Max Box Step Ups (20″)

(Scored by Total Reps)

NOTE — In the month of OCT, we are building capacity towards the CHAD workout on 11/11.

*If athletes are planning to use a weighted vest/ruck for Chad, they should use that weight today.

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.

[Shoulders Global 1 min]( video )

[Active 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.