Announcements
Barbell 4 Boobs will still happen but we will not have shirts. We needed at least 20 to order and we did not hit the mark. The 7 people who ordered shirts have been refunded due to not enough shirts to order.
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
1:00 Bike
10 Box Step Ups
10 Scap Pulls
10 Deadbugs
Strength/Skill
STRENGTH/SKILL (Checkmark)
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 not able to use climbing Ropes, turn this session into an EMOM 8:00:
MIN 1 – :45 DB Bent Over Rows or Strict Pull-Ups
MIN 2 – :45 Any Cardio (Jump Rope, Row, Bike, Shuttle Run, or Burpee)
Workout
WORKOUT (AMRAP – Reps)
FREEDOM (RX)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (20)
1:00 Max Rope Climbs
-No Additional Rest b/t Sets-
(Scored by Total Reps)
INDEPENDENCE (Intermediate)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (20)
1:00 Max Rope Climbs (or Strict Pull Ups)
(Scored by Total Reps)
LIBERTY (Beginner)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (low box)
1:00 Max Zombie Rope Climbs (or Ring Rows)
(Scored by Total Reps)
COMPETE (RX+)
3:00 Max Calorie Bike
2:00 DB Goblet Box Step-Ups (20) / (50/35)
1:00 Max Rope Climbs*
*Option for Legless Rope Climbs
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 Active 90/90 Rotation
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Hands (each)
(No Measure)
90/90 Rotation
Optional Accessory (No Measure)
3-4 SETS
12 Leaning Lateral Raises (each side) @ RPE 8
12 Seated DB Reverse Fly (both arms, same time) @ RPE 8
-Rest 1:00 between Sets-
(No Measure)
Leaning Lateral Raises
Seated DB Reverse Fly
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.