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:
200m Run
250m row
-then-
3 Rounds
5 Hand Release Push Ups
10 Russian Kettlebell Swings (light)
10 Walking Lunge Steps
Workout Prep:
With Partner:
100m Run Each
10 Swings Each
5 Push Ups Each
5 Goblet Lunges Each
100m Row Each
• Finalize rep splits before starting.
• Practice transitions and communication.
Workout
I Love Kung Fu! (Time)
FREEDOM (RX):
TEAMS OF 2
FOR TIME
1 Mile Run (switch every 200m)
150 Russian Kettlebell Swings (70/53)
150 Push Ups
150 Kettlebell Goblet Lunges (70/53)
2000m Row (switch every 200m)
(Score is Time)
Swings, Push Ups, Lunges complete in order. Break up as needed between partners.
INDEPENDENCE (Intermediate):
TEAMS OF 2
FOR TIME
1 Mile Run (switch every 200m)
150 Russian Kettlebell Swings (53/35)
100 Push Ups
150 Kettlebell Goblet Lunges (53/35)
2000m Row (switch every 200m)
(Score is Time)
LIBERTY (Beginner):
TEAMS OF 2
FOR TIME
1200m Run (switch every 200m)
100 Russian Kettlebell Swings (light)
100 Plate Floor Press (light) or 100 Incline Push Ups
100 Walking Lunge Steps
1200m Row (switch every 200m)
COMPETE (RX+)
TEAMS OF 2
FOR TIME
1 Mile Run (switch every 200m)
150 Kettlebell Swings (70/53)
100 Synchro Push Ups
150 Kettlebell Goblet Lunges (70/53)
2000m Row (switch every 200m)
*38 min cap
Optional Accessory (Checkmark)
4 sets
12 Seated Dumbbell Calf Raise @ RPE 9/10
30 Alternating Single Leg V-Ups
100ft Single Arm Suitcase Carry (each side) @ RPE 9/10
-rest 1:30-2:00 b/t sets-
Seated Dumbbell Calf Raise
Alternating Leg V-Up
Single Dumbbell Suitcase Carry
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 )
[Good Morning 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.