CrossFit – Thu, Nov 5

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 ROUNDS

:30 Air Bike

8 Box Step-Ups

8 Air Squats

6 Wall Ball Thrusters

6 Empty Bar RDLs

Strength/Accessory

Deadlift

3 SETS

12 Deadlifts*

*Start Mod-Heavy and Build to Heavy

-Rest as Needed b/t Sets-

(Score is Heaviest Weight)

Workout

WORKOUT (AMRAP – Rounds & Reps)

FREEDOM (RX)

20:00 AMRAP

15/12 Calorie Air Bike

15 Box Step-Ups (20)

15 Wall Ball (20/14)

(Score is Rounds + Reps)

INDEPENDENCE (Intermediate)

20:00 AMRAP

15/12 Calorie Air Bike

15 Box Step-Ups (20)

15 Wall Ball (20/14)

(Score is Rounds + Reps)

LIBERTY (Beginner)

20:00 AMRAP

10/8 Calorie Air Bike

10 Box Step-Ups (low box)

10 Wall Ball Thrusters (light)

(Score is Rounds + Reps)

COMPETE (RX+)

20/15 Calorie Air Bike

20 Box Step-Ups (20)

20 Wall Ball (20/14)

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 Couch Stretch (each)

1:00 Barbell Quad Smash (each)

1:00 Barbell Calf Smash (each)

(No Measure)
Couch Stretch

Quad Smash

Optional Accessory (No Measure)

FOR COMPLETION

Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings

(No Measure)

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.

[Standing Quad Stretch 1 min/side]( video )

[Reverse Table 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.