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CrossFit - Mon, Aug 31

🇺🇸 LABOR DAY 🎉

Hey team! We’ll be celebrating Labor Day this Monday, September 7th with a special ONE class schedule

🕙 10:00 AM — ONLY class of the day

No other classes will be running, so if you want to get your sweat in before the BBQs and pool time start, this is your window! 💪

Enjoy the long weekend, celebrate the win of another week of hard work, and we’ll see you back on the regular schedule Tuesday! 🙌🥩🍚Macro Basics🥦🍎 In videos :)
Deepest apologies not sharing in person.
Watch these videos to get a foothold on our macros for the month.
Any questions, ask Coach
Calculate BMR and TDEE in MyFitnessPal
How to Weigh Food Using a Scale
Documenting in My Fitness Pal
High Protein Foods I Eat Daily
A few examples of carbohydrates
Foods That Boost Your Fat Intake

Question of the Day

What is your macro ratio for this month?

Strength/Accessory

AUGUST MONTHLY CHALLENGE (AMRAP - Reps)

2:00 AMRAP
Max Bench Press
(Score is Total Reps)

Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75

(KG conv: Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/35)

Retest from August 3, 2026

Workout

EVENT 1 , 2026 CFG: 2007 HOPPER (Time)

FREEDOM (RX)
FOR TIME
1000m Row
Immediate Into...
5 ROUNDS
25 Pull-Ups
7 Push Jerks (135/95)
(Score is Time)
(Note: 1000m for all athletes)

INDEPENDENCE (SX+)
FOR TIME
1000m Row
Immediate Into...
5 ROUNDS
20 Pull-Ups**
7 Push Jerks (115/75)
(Score is Time)
(Note: 1000m for all athletes)

LIBERTY (SX)
FOR TIME
800m Row
Immediate Into...
5 ROUNDS
15 Ring Rows (or pull-ups**)
7 Push Press (95/65)*
(Score is Time)
(Note: 800m for all athletes)

CrossFit Games WOD→challenging and gritty

**Pull-Ups can be banded, if needed

*Push Jerks/Press load can be adjusted as needed to meet stimulus (unbroken rounds)

Cool Down / Accessory

Optional Cool Down

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Frog Stretch (each)
1:00 Barbell Forearm Smash (each)
(No Measure)

Banded Bicep Stretch
Frog Stretch
Forearm Smash

Optional Accessory (Checkmark)

3 SETS
30 Weighted Russian Twists
1:00 Side Plank (each side)
-Rest 1:00 b/t Sets-
(No Measure)

Weighted Russian Twist
Side Plank

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.

[Roll Over To V Sit 1 min](video)
[Good Morning 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.

Get Your 3 FREE Classes !!!

OUR SCHEDULE