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)

2:00 Cardio Choice

Then immediately into…

3 SETS

10 Glute Bridges

10 Dead Bugs

10 Empty Bar Good Mornings

5 Empty Bar Deadlifts

4 Lateral Up Downs over Bar

*Move right into the Barbell Skill Session with a light bar after the warm-up

Strength/Accessory

Deadstop Deadlift (Weightlifting Variable Reps & Sets)

5×3

Deadstop Deadlift @70-80% or RPE 8

(Score is Weight)

Workout

WORKOUT (Time)

FREEDOM (RX)

“CFG 8.4 HEAVY”

5 ROUNDS FOR TIME

5 Deadlifts (315/225)

10 Lateral Burpee Over Bar

(Scored by Time)

INDEPENDENCE (Intermediate)

5 ROUNDS FOR TIME

5 Deadlifts (275/185)

10 Lateral Burpee Over Bar

(Scored by Time)

LIBERTY (Beginner)

5 ROUNDS FOR TIME

8 Deadlifts (Moderate)

8 Up Downs

(Scored by Time)

COMPETE (RX+)

5 ROUNDS FOR TIME

5 Deadlifts (315/225)

20 Lateral Burpee Over Bar

*10 MIN CAP

Cool Down / Accessory

Optional Cool Down (No Measure)

FOR QUALITY

3:00-5:00 Easy Cardio (Any Machine or Jog)

Then Into…

ON A 4:00 RUNNING CLOCK

1:00 Pigeon Pose (each side)

1:00 Banded Hamstring Stretch (each side)

(No Measure)
Pigeon Pose

Optional Accessory (Checkmark)

FOR QUALITY

10-9-8-7-6-5-4-3-2-1

Bodyweight Bar or RIng Rows (Option for DB Bent Over Row)

Dumbbell Bench Press @ RPE 7

(No Measure)
DB Bent Over Row

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.

[Roll Over To V Sit 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.