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 or Bike

-into-

2 Rounds

10 Banded Good Mornings

10 Box Step Ups

5 Ring Rows

-then-

2 Rounds

5 Empty Bar Deadlifts

5 Box Jumps

5 Pull Ups or Ring Rows

Workout Prep:

1 Round

3 Deadlifts @ workout weight

3 Box Jumps (24/20)

3 Pull Ups

• Finalize partner order and transitions before starting.

Workout

Team “Roy” (Time)

FREEDOM (RX):

IN TEAMS OF 2

5 ROUNDS FOR TIME (each/1:1)

15 Deadlifts (225/155)

20 Box Jumps (24/20)

25 Pull Ups

(Score is Time)

*P1 completes a full round while P2 rests then switch. Both partners complete 5 rounds. 3:30 time cap per round per person.

INDEPENDENCE (Intermediate):

IN TEAMS OF 2

5 ROUNDS FOR TIME (each/1:1)

15 Deadlifts (185/125)

20 Box Jumps (20/16)

20 Pull Ups

(Score is Time)

*P1 completes a full round while P2 rests then switch. Both partners complete 5 rounds. 3:30 time cap per round per person.

LIBERTY (Beginner):

IN TEAMS OF 2

5 ROUNDS FOR TIME (each/1:1)

12 Deadlifts (light/moderate)

14 Box Step Ups (20/16)

16 Ring Rows

(Score is Time)

*P1 completes a full round while P2 rests then switch. Both partners complete 5 rounds. 3:30 time cap per round per person.

*35 min cap

U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife, Amy; and three children, Michael, Landon and Olivia.

Optional Accessory (Checkmark)

Mini Pump – Shoulders and Arms

4 sets

3 Barbell Strict Press @ RPE 8.5/10

10 Reverse Dumbbell Fly @ RPE 8/10

20 Plate Front Raise @ RPE 8/10

-rest 2:00 between sets-
Barbell Strict Press

Dumbbell Reverse Flies

Plate Front 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.

[Roll Over To V Sit 1 min]( video )

[Active Prayer Lat Stretch 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.