Announcements
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:
200m Run
-then-
2 rounds
8 Air Squats w/ Reach Up
5 Wall Ball Thrusters
4 Up Downs
-into-
2 rounds
5 Wall Balls
4 Burpee
100m Run Together
Workout Prep:
100m Run Together (at workout pace)
3 Wall Balls (each)
2 Burpee to Bar (each)
Workout
“FREEDOM 250” (Time)
FREEDOM (RX):
TEAMS OF 2
FOR TIME
2.5 Mile Run (together)
250 Wall Balls (20/14)
250 Burpees
(Score is Time)
INDEPENDENCE (Intermediate):
TEAMS OF 2
FOR TIME
2.5 Mile Run (together)
250 Wall Balls (14/10)
250 Burpees
LIBERTY (Beginner):
TEAMS OF 2
FOR TIME
1.5 Mile Run (together)
200 Wall Ball Thrusters (light)
200 Up Downs
*40 min cap
If capped add 1 second for every rep remaining
Optional Accessory (Checkmark)
Mini Pump – Mini Pump – Upper Push
4 sets
8 Barbell Bench Press @ RPE 7/10
Max Reps Flat Bench Dumbbell Skull Crusher @ RPE 8.5/10
-rest 2:00 between sets-
Bench Press
Double DB Skull Crushers
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 Calf Stretch in Downward Facing Dog
1 min Active Frog
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.