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.

CrossFit VU – CrossFit

Warm-up

Warm-up (No Measure)

Movement Prep/Activation:

200m Easy Jog

-into-

Banded Shoulder Warm Up

-then-

2 rounds

10 Leg Swings (each)

10 Step Back Lunges

8 Kip Swings

8 Hanging Knee Raises

8 Ring Rows

5 Inchworms

Workout Prep:

1 set

100m Run

2-3 Bar Muscle Ups (or scale)

• Reminder: You cannot take your hands off the pull up bar by resting your chest on top of the bar between Muscle Up reps.

Workout

Federer vs Nadal (Time)

FREEDOM (RX):

FOR TIME

400m Run

15 Bar Muscle Ups

400m Run

12 Bar Muscle Ups

400m Run

9 Bar Muscle Ups

*Unbroken BMU, 200m Penalty Run each break

(Score is Time)

INDEPENDENCE (Intermediate):

FOR TIME

400m Run

12 Bar Muscle Ups or 12 Burpee Pull Ups

400m Run

9 Bar Muscle Ups* or 9 Burpee Pull Ups

400m Run

6 Bar Muscle Ups* or 6 Burpee Pull Ups

*Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per set.

(Score is Time)

LIBERTY (Beginner):

FOR TIME

400m Run

15 Ring Rows or Jumping Pull Ups

300m Run

12 Ring Rows or Jumping Pull Ups

200m Run

9 Ring Rows or Jumping Pull Ups

*Unbroken Ring Rows, 100m Penalty Run each break. No more than 2 penalties per set

(Score is Time)

*20 min cap
COMPETE (RX+)

FOR TIME

400m Run

18 Bar Muscle Ups

400m Run

15 Bar Muscle Ups

400m Run

12 Bar Muscle Ups

*Unbroken BMU, 200m Penalty Run each break

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Bench Stretch for Lats

1:00 Barbell Forearm Stretch )

*Rest as needed between sides, movements and sets.

Optional Accessory (Checkmark)

3-4 sets

10 Dumbbell Bulgarian Split Squats @ RPE 8/10

20 Seated Dumbbell Calf Raise @ RPE 8/10

-rest 1:00 between sets-
Dumbbell Bulgarian Split Squats

Seated Dumbbell Calf Raise

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.

[Shoulders Global 1 min]( video )

[Calf Stretch In Downward Facing Dog 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.