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.
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
2 ROUNDS
:45 Easy Row
8 Alternating Samson Lunges
8 Air Squats
8 Scap Push-Ups
6 Hand Release Push-Ups
Then into…
2 ROUNDS (With an Empty Bar)
:30 Row (build in pace)
5 Front Squats
5 Strict Press
5 Push Press
Workout
WORKOUT (6 Rounds for time ↓ shorter is better)
FREEDOM (RX)
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters (95/65)
(Score Each Set for Time)
INDEPENDENCE (Intermediate)
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters (75/55)
(Score Each Set for Time)
LIBERTY (Beginner)
EVERY 3:00 (6 SETS)
12/10 Calorie Row
10 Dumbbell Thrusters (light)
(Score Each Set for Time)
COMPETE (RX+)
20/15 Calorie Row
15 Thrusters (95/65)
*2 min cap per round
Strength/Accessory
STRENGTH/SKILL (Post-Workout) (Checkmark)
12:00 Clock
3 SETS
8 Strict Press (Moderate-Heavy)
12 Hammer Curls (Moderate)
24 Standing Banded Tricep Extensions
-Rest 1:1 b/t sets-
(No Measure)
Hammer Curl
Banded Tricep Extension
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
2:00 Front Rack Fixer
(No Measure)
Barbell Quad Smash
Front Rack Fixer
Optional Accessory (AMRAP – Reps)
TABATA, 8 SETS (4:00 Total)
:20 Bent Over Plate Rows
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
Bent Over Plate Row
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.
[Active Pec Stretch 1 min/side]( video )
[Pigeon 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.