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

-into-

2 rounds

20 Single Unders

10 Alternating V-Ups

10 Banded Strict Press

-then-

2 rounds

5 Light Dumbbell Push Press (each)

10 Double Unders

8 Sit Ups

20-second Bike

Workout Prep:

10 Double Unders

5 Push Press/Arm

5 Sit Ups

5/4 Cal Bike

• Confirm scaling and weight selection.

Workout

Grass Court (AMRAP – Rounds and Reps)

FREEDOM (RX):

20:00 AMRAP

50 Double Unders

50 Single Arm Dumbbell Push Press (50/35)

50 Double Unders

50 Abmat Sit Ups

50 Double Unders

40/32 Calorie Air Bike

(Score is Rounds + Reps)

INDEPENDENCE (Intermediate):

20:00 AMRAP

35 Double Unders

50 Single Arm Dumbbell Push Press (35/25)

35 Double Unders

50 Abmat Sit Ups

35 Double Unders

32/26 Calorie Air Bike

LIBERTY (Beginner):

20:00 AMRAP

30 Single Unders

30 Single Arm Dumbbell Push Press (light)

30 Single Unders

30 Abmat Sit Ups

30 Single Unders

25/20 Calorie Air Bike

COMPETE (RX+)

20:00 AMRAP

50 Double Unders

50 Single Arm Dumbbell Push Press (50/35)

50 Double Unders

50 V-Ups

50 Double Unders

40/32 Calorie Air Bike

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Toe Elevated Calf Stretch

1:00 Couch Stretch

*Rest as needed between sides, movements and sets.

Optional Accessory (Checkmark)

2-3 sets

1:00 Max Strict Pull Ups

-Rest :30-

1:00 Banded Lat Pull Downs

-Rest :30-

1:00 Plank Hold (elbows)

-Rest :30 b/t Sets-

(No Measure)
Banded Lat Pull Downs

Plank

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 )

[Active Bridge Reach 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.