Announcements
11 year CFVU Summer shirts for 2026 are ready for pre order! Get yours through the wodify app today! Deadline to order is Tuesday, June 30th by Close of biz.
11 year CFVU Anniversary celebration MONTH!
When: Aug 1, 2026 here at the gym.
Time: 8-12 or whenever we leave.
What: WOD, Socialize, Fun, Celebrate, Eat and slap hands
WOD: Quick wod then a lift off for the rest of the time we are in the gym. We will Deadlift, snatch and Clean and jerk. Pick 2 and lets get rowdy and have some fun.
then
Saturday, Aug 22– We will have our annual member appreciation day at the Beach. We will have a beach workout followed by food and fellowship. We go all the way out to the snorkel reef past portofino resorts. Its the 4th HUGE parking lot you have to go past and turn back into.
CLOSED SATURDAY, July 4th
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Easy Row
-into-
2 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded Strict Press
5 Dynamic Squat Stretches
5 Kip Swings
-then-
2 Rounds
5 Front Squat
5 Push Press
5 Ring Rows
Workout Prep:
2 Rounds @70%
100m Row
5 Thrusters (at workout weight)
3 Pull-Ups
Workout
Cookout Season (Time)
FREEDOM (RX):
FOR TIME
1000/850m Row
50 Thrusters (45/35)
60 Pull-Ups
50 Thrusters (45/35)
1000/850m Row
(Scored by Time)
I NDEPENDENCE (Intermediate):
FOR TIME
850/725m Row
40 Thrusters (45/35)
50 Pull-Ups
40 Thrusters (45/35)
850/725m Row
(Scored by Time)
LIBERTY (Beginner):
FOR TIME
500/450m Row
30 Dumbbell Thrusters (light)
30 Jumping Pull-Ups
30 Dumbbell Thrusters (light)
500/450m Row
(Scored by Time)
*20 min cap
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Couch Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3 sets
25 KB Side Bends (each side) @ RPE 7/10
1:00 Side Plank (each side)
-rest 1:00 between sets-
Kettlebell Side Bends
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.
1 min/side Active Pec Stretch
1 min Active Prayer Lat Stretch
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.