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)

2-3 ROUNDS

:45 Easy Ski/Row

:45 Easy Bike Erg

100m Easy Run

8 Alternating Samson Lunges

10 Air Squats

10 Arm Circles Forward + Backward

Workout

WORKOUT (Distance)

FREEDOM (RX)

“TRI WITH RICH”

ON 45:00 CLOCK…

2k Ski/Row (or 10:00)

10k Bike Erg (or 20:00 Bike Erg or Air Bike)

Max Meters Run in Remaining Time…

(Score is Meters Run)

INDEPENDENCE (Intermediate)

“TRI WITH RICH”

ON 45:00 CLOCK…

1600m Ski/Row (or 10:00)

8k Bike Erg (or 20:00 Bike Erg or Air Bike)

Max Meters Run in Remaining Time…

(Score is Meters Run)

LIBERTY (Beginner)

“TRI WITH RICH”

ON 45:00 CLOCK…

1200m Ski/Row (or 10:00)

6k Bike Erg (or 20:00 Bike Erg or Air Bike)

Max Meters Run in Remaining Time…

(Score is Meters Run)”

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

2:00 Couch Stretch (each)

2:00 Bottom of the Squat Stretch

(No Measure)
Couch Stretch

Optional Accessory (No Measure)

3-4 SETS

12 Goblet Spanish Squat @ RPE 8

12 Weighted Hip Thrust @ RPE 8

-Rest 1:30 b/t Sets-

(No Measure)
Spanish Squat

Hip Thrust

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 )

[Roll Over To V Sit 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.