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 SETS
20 Line Hops
8 Air Squats with Reach Up
10 Dead Bugs
10 Glute Bridges
8 Box Step Ups
Then Into…
1 SET
20 Alt. Elbow Punches
6 Muscle Cleans
8 Front Squats
6 Box Jumps
Strength/Accessory
Back Squat
ON A 15:00 CLOCK…
Establish 3RM Back Squat*
(Score is Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
27-21-15-9-9
Front Squat (95/65)
Box Jump (24/20)
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
27-21-15-9-9
Front Squat (75/55)
Box Jump (24/20)
(Score is Time)
LIBERTY (Beginner)
FOR TIME
21-15-9-6-6
Dumbbell Front Squat (light)
Box Step Up (20/16)
(Score is Time)
COMPETE (RX+)
FOR TIME
27-21-15-9-9
Front Squat (135/95)
Box Jump (24/20)
(Score is Time)
*13 Min Cap
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
(No Measure)
Couch Stretch
Optional Accessory (Checkmark)
4 SETS
400m Run @ 1 Mile Pace
-Rest as Needed b/t Sets-
(No Measure)
Optional GOWOD Accessory (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 Bridge Reach 1 min]( video )
[Standing Quad 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.