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 Row

-then-

2 Rounds

10 Deadbugs

10 Banded Good Mornings

5 Dynamic Squat Stretches

10 Glute Bridges

-into-

2 Rounds

5 Wall Balls

100m Row

3 Empty Bar Back Squats (slow and controlled)

Workout Prep:

2 Rounds (build in pace)

100m Row

5 Wall Balls

Strength/Accessory

Back Squat

18:00 Clock

Establish 1 RM or Heavy Single

Workout

Pimm’s Cup (Time)

FREEDOM (RX):

FOR TIME

500m Row

100 Wall Balls (20/14)

(Score is Time)

INDEPENDENCE (Intermediate):

FOR TIME

500m Row

80 Wall Balls (20/14) or 100 Wall Balls (14/10)

(Score is Time)

LIBERTY (Beginner):

FOR TIME

500m Row

50 Wall Balls (light)

(Score is Time)

* 10 min cap

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Quad Smash

1:00 Frog Stretch

*Rest as needed between sides, movements and sets.

Optional Accessory (Checkmark)

3-4 Sets

30 Banded Bicep Curls

30 Banded Tricep Extensions

-rest 1:00 between sets-
Banded Bicep Curls

Banded Tricep Pull Downs

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.

[Active Deep Squat 1 min]( video )

[Active Frog 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.