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 PVC Pass Throughs

10 PVC Muscle Snatches

10 Air Squats

5 Inchworms + Push Up

-then-

3 Rounds

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

2 Bar Facing Burpees

3 Kip Swings

Workout Prep:

2 Sets

1 Power Snatch @ Workout Weight

2 Bar Facing Burpees

3 Toes to Bar

• Practice being smooth from one to the next and ensure a clear path from station to station.

Strength/Accessory

3-Position Power Snatch (Weightlifting Variable Reps & Sets)

High Hang Power Snatch + Hang Power Snatch + Power Snatch
EVERY 2:00 (5 SETS*)

3-Position Power Snatch

(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)

*Complete each set unbroken. Start light-mod and build.

(Score is Weight)

Workout

We Find It’s Always Better to Fire People On a Friday (Time)

FREEDOM (RX):

EVERY 3:00 (5 SETS)

3 Power Snatch (155/105)

9 Bar Facing Burpees

15 Toes to Bar

(Score is Slowest Time)

INDEPENDENCE (Intermediate):

EVERY 3:00 (5 SETS)

3 Power Snatch (115/75)

9 Bar Facing Burpees

12 Toes to Bar

(Score is Slowest Time)

LIBERTY (Beginner):

EVERY 3:00 (5 SETS)

6 Dumbbell Alt Snatch (Mod)

8 Up-Downs

10 Hanging Knee Raises

(Score is Slowest Time)

COMPETE (RX+)

5 SETS (Every 3:00)

3 Power Snatch (185/125)

9 Bar Facing Burpees

15 Toes to Bar

*2 min cap per set

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Chest Stretch

1:00 Band Bicep Stretch

*Rest as needed between sides, movements and sets.

Optional Accessory (Checkmark)

3 sets

12 Seated Alternating Dumbbell Strict Press @ RPE 6/10 (reps are per side)

-rest 30 secs-

10 Tricep Dumbbell Kick Backs @ RPE 6/10

-rest 1:00 between sets-
Seated Alternating Dumbbell Strict Press

Single Arm Tricep Kickbacks

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.

[Good Morning 1 min]( video )

[Lat Stretch 1 min/side]( 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.