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 Rounds
100m Run
10 Alternating Lunges
5 Inchworms
5 Power Clean
-into-
2 Rounds
4 Burpees
4 Double Dumbbell Deadlifts
4 Double Dumbbell Hang Snatch
Workout Prep:
100m Run (together)
6 Devil’s Press (split)
Workout
Cannonball! – Part 1 (AMRAP – Rounds and Reps)
FREEDOM (RX):
TEAMS OF 2
25:00 AMRAP
200m Run (together)
20 Devil’s Press (50s/35s) (Split)
(Score is Rounds + Reps)
-Rest until 30:00, then move on to Part 2-
INDEPENDENCE (Intermediate):
TEAMS OF 2
25:00 AMRAP
200m Run (together)
20 Devil’s Press (35s/25s) (Split)
(Score is Rounds + Reps)
-Rest until 30:00, then move on to Part 2-
LIBERTY (Beginner):
TEAMS OF 2
25:00 AMRAP
200m Run (together)
20 Up Down Single Dumbbell Clean and Push Press (light) (Split)
(Score is Rounds + Reps)
-Rest until 30:00, then move on to Part 2-
COMPETE (RX+)
TEAMS OF 2
25:00 AMRAP
200m Run (together)
24 Devil’s Press (50s/35s) (Split)
(Score is Rounds + Reps)
-Rest until 30:00, then move on to Part 2
Power Clean
Cannonball! – Part 2
Starting at the 30:00 mark:
FREEDOM (RX):
In Teams of 2, 3, or 4
On 10:00 Running Clock (Until 40:00)
1 Power Clean (Building)
(Score is Weight)
INDEPENDENCE (Intermediate):
In Teams of 2, 3, or 4
On 10:00 Running Clock (Until 40:00)
1 Power Clean (Building)
LIBERTY (Beginner):
In Teams of 2, 3, or 4
On 10:00 Running Clock (Until 40:00)
1 Power Clean (light-moderate)
Optional Accessory (Checkmark)
Mini Pump – Lower Pull and Core
4 sets
6 Deadlift @ RPE 7/10
15 Weighted Hip Thrust @ RPE 8/10
10 Jefferson Curls @ RPE 7/10
10 Strict Toes to Bar
-rest 2:00 between sets-
Deadlift
Weighted Hip Thrust
Jefferson Curl
Strict Toes to Bar
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 Lat Stretch
1 min Calf Stretch in Downward Facing Dog
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.