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:

7:00 Flow

0:00–2:00 Easy Air Bike

2:00–5:00

2 Rounds

10 Air Squats

10 Sit Ups

3 reps 3-way Lunge Matrix (each)

5:00–7:00

2 Rounds

5 Wall Balls

5 GHDs (parallel)

20-second Air Calorie Bike (moderate pace)

Workout Prep:

1 Round

5 Wall Balls

5 GHD Sit Ups or V-Ups

5/4 Calorie Air Bike

• Confirm movement standards.

Workout

I Have People Skills! (AMRAP – Rounds and Reps)

FREEDOM (RX):

30:00 AMRAP

30 Wall Balls (20/14)

30 GHDs or V-Ups

30/24 Calorie Air Bike

(Score is Rounds + Reps)

(KG conv: 9/6)

INDEPENDENCE (Intermediate):

30:00 AMRAP

20 Wall Balls (20/14)

20 GHDs or V-Ups

25/20 Calorie Air Bike

(Score is Rounds + Reps)

(KG conv: 9/6)

LIBERTY (Beginner):

30:00 AMRAP

20 Wall Balls (light)

20 Sit Ups

20/16 Calorie Air Bike

(Score is Rounds + Reps)

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.

[Active Frog 1 min]( video )

[Roll Over To V Sit 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.