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 (No Measure)

Movement Prep/Activation:

10:00 Flow

0:00–2:00

Easy Jog

2:00–5:00

2 Rounds

10 Leg Swings (each)

10 Air Squats

20 second Knee Plank

5:00–10:00

2 Rounds

100m Run

10 second Dead Hang

10 Walking Lunges

3 Inchworms

Workout Prep:

1 Round

100m Run (at workout pace)

50ft Carry

Workout

The Three Day Match (4 Rounds for time ↓ shorter is better)

FREEDOM (RX):

EVERY 5:00 (4 SETS)

400m Run

100m Object Carry (100/70lbs total)*

(Score is For Time Each Set)

(KG conv: 45/32.5)

* Object can be single or double with total weight of 100/70

INDEPENDENCE (Intermediate):

EVERY 5:00 (4 SETS)

400m Run

100m Object Carry (70/50lbs total)

(Score is For Time Each Set)

(KG conv: 32.5/22.5)

* Object can be single or double with total weight of 70/50

LIBERTY (Beginner):

EVERY 5:00 (4 SETS)

200m Run

100m Object Carry (moderate)

(Score is For Time Each Set)

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.

[Calf Stretch In Downward Facing Dog 1 min]( video )

[Alternating Eccentric Calf Activation 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.