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)
1:00 Easy Row
Into…
2 ROUNDS
10 Air Squats
5 Wall Balls to a target
5 Kettlebell Deadlifts
5 Kettlebell Sumo Deadlift High Pulls (light)
5 Hanging Knee Raises or Kip Swings
Into…
1 ROUND (find workout positions)
3 Toes to Bar
3 Box Jumps at workout height
3 DB Shoulder to Overhead at a light working weight
Then build the DB and KB to workout loads
Workout
WORKOUT (AMRAP – Reps)
FREEDOM (RX)
“THE END”
:30 Each / 1:00 Each / 1:30 Each AMRAP
Calorie Row
Wall Balls (20/14)
Toes to Bar
Box Jumps (24/20)
Kettlebell Sumo Deadlift High Pull (70/53)
Burpees
DB Shoulder to Overhead (50/35)
-Rest 1:00 after the 1st Round, rest 2:00 after the 2nd-
(Scored by Total Combined Reps)
INDEPENDENCE (Intermediate)
:30 Each / 1:00 Each / 1:30 Each AMRAP
Calorie Row
Wall Balls (20/14)
Toes to Bar
Box Jumps (24/20)
Kettlebell Sumo Deadlift High Pull (53/35)
Burpees
DB Shoulder to Overhead (35/20)
-Rest 1:00 after the 1st Round, rest 2:00 after the 2nd-
(Scored by Total Combined Reps)
LIBERTY (Beginner)
:30 Each / 1:00 Each / 1:30 Each AMRAP
Calorie Row
Wall Ball Thrusters (light)
Hanging Knee Raises
Box Step Ups (20/16)
Kettlebell Sumo Deadlift High Pull (light)
Up Downs
Dumbbell Push Press (moderate)
-Rest 1:00 after the 1st Round, rest 2:00 after the 2nd-
(Scored by Total Combined Reps)
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each side)
2:00 Low Back Foam Roll
(No Measure)
Couch Stretch
Optional Accessory (Checkmark)
3-4 SETS
12 GHD Hip Extension (or 15 Supermans)
15 Russian Kettlebell Swings @ RPE 7
-Rest 1:00 b/t Sets-
(No Measure)
GHD Hip Extension
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.
[Alternating Shoulder Flexion 1 min]( video )
[Active Frog 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.