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:
2 :00 Easy Bike or Row
-then-
3 Rounds
10 Banded Pull Aparts
5 Hand Release Push Ups
5 Empty Bar Hang Muscle Cleans
3 Empty Bar Hang Power Cleans
Workout Prep:
3-4 Building Sets
3 Hang Power Cleans (build in weight)
3 Push Ups
• Build to workout weight. Focus on fast elbows and dropping under the bar.
Strength/Accessory
Bench Press
EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set)
Workout
Championship Point (Time)
FREEDOM (RX):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
10 Push Ups after every set
(Score is Time)
INDEPENDENCE (Intermediate):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (115/75)
10 Push Ups after every set
(Score is Time)
LIBERTY (Beginner):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Hang Power Clean (light)
7 Incline Push Ups after every set
(Score is Time)
COMPETE (RX+)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (185/125)
10 Push Ups after every set
*12 min cap
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Elevated Hamstring Stretch
1:00 Seal Stretch
1:00 Upper trap lacrosse ball
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
10 Evil Wheels
10 Alternating Leg V-Ups
10 Suitcase Sit Ups
-rest 1:00 between sets-
Evil Wheel
Alternating Leg V-Up
Tuck Ups
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.
[PNF Shoulder Internal Rotation 1 min/side]( video )
[Shoulder Flaps 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.