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OUR SCHEDULE

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CLASS PASS
STEP 1:
Complete the form
STEP 2:
Sign the waiver
SIGN THE WAIVER
STEP 3:
Show Up

Find the class you want to take and show up a few minutes early. Contact us with any questions!

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WOD
CrossFit - Fri, Nov 6
Question of the day

Coquito or egg nog?

Strength/Accessory
Hang Power Snatch + Snatch Grip Push Press (Weight)

EVERY 1:30 (6 SETS)
5 Hang Power Snatch
5 Snatch Grip Push Press
*Start Light and Build to Moderate
(Scored by Heaviest Set)

Workout
Three Palms (Time)

FREEDOM (RX)
FOR TIME
20 Dumbbell Alt. Snatch (50/35)
30 Toes to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Burpee to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Burpee to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Toes to Bar
20 Dumbbell Alt. Snatch (50/35)
(Score is Time)

INDEPENDENCE (SX+)
FOR TIME
20 Dumbbell Alt. Snatch (35/25)
25 Toes to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Burpee to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Burpee to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Toes to Bar
20 Dumbbell Alt.Snatch (35/25)
(Score is Time)

LIBERTY (SX)
FOR TIME
10 Dumbbell Alt. Snatch (light)
20 Hanging Knee Raises (or Toes to Bar)
10 Dumbbell Alt. Snatch (light)
20 Up Downs (or Burpees)
10 Dumbbell Alt. Snatch (light)
20 Up Downs (or Burpees)
10 Dumbbell Alt. Snatch (light)
20 Hanging Knee Raises (or Toes to Bar)
10 Dumbbell Alt. Snatch (light)
(Score is Time)

Choose one (or more) movements to go unbroken each set

→All rig movements

→All snatches

→All burpees

Cool Down / Accessory
Optional Cool Down

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 5:00 RUNNING CLOCK
1:00 Banded Shoulder Distraction (each)
1:00 Banded Tricep Stretch (each)
1:00 Cobra Stretch
(No Measure)

Banded Shoulder Distraction
Banded Triceps Stretch
Cobra Stretch

Optional Accessory

FOR COMPLETION
100 Empty Barbell Curls*
*Every time you break perform 10 Push-Ups
(No Measure)

Barbell Curl

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.

[Crossed Side To Side 1 min](video)
[Lat Stretch 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.