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…

2 SETS

10 PVC Pass Throughs

5 Ring Rows

5 Inchworm Push-Ups

10 Air Squats

20-second Dead Hang

*Move right into the Gymnastic Skill Session.

Strength/Accessory

Strength/Skill (Checkmark)

ON A 10:00 CLOCK

Kipping Pull Up/Chest to Bar, Low Bar Muscle Up, Bar Up

Freedom (Advanced) – Bar Muscle Up

Independence (Intermediate) – Low Bar Muscle Up (on the ground/low bar or box/high bar)

Liberty (Beginner) – Kipping Pull Up/Chest to Bar (Box or Bands)

Workout

WORKOUT (Time)

FREEDOM (RX)

“MUSCLE PIG”

4 ROUNDS FOR TIME

10 Bar Muscle Ups

10 Power Cleans (205/135)

(Scored by Time)

INDEPENDENCE (Intermediate)

4 ROUNDS FOR TIME

15 Chest to Bar

10 Power Cleans (155/105)

(Scored by Time)

LIBERTY (Beginner)

4 ROUNDS FOR TIME

10 Jumping Pull Ups

10 Dumbbell Power Cleans (or Sandbag Cleans)

(Scored by Time)

Cool Down / Accessory

Optional Cool Down (No Measure)

FOR QUALITY

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

Then Into…

2-3 SETS

1:00 Banded Bicep Stretch

1:00 Forearm Smash

-Rest as Needed b/t Sets-

(No Measure)
Banded Bicep Stretch

Forearm Smash

Optional Accessory (Checkmark)

3-4 SETS

12 Goblet Spanish Squat @ RPE 8

12 Single Leg Weighted Hip Thrust (each side) @ RPE 8

-Rest 1:30 b/t Sets-

(No Measure)
Spanish Squat

Single Leg Weighted Hip Thrust

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.

[Shoulders Global 1 min]( video )

[Active Pec 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.