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 Bike

Then Into…

AMRAP x 5 MIN

10 Band Pass Throughs

10 Scap Push Ups

10 Plank Shoulder Taps

10 Sit Ups

25ft Bear Crawl

Strength/Accessory

STRENGTH/SKILL (Checkmark)

EVERY 1:00 (9:00)

MIN 1 – 3 Kick Ups + 2-3 second descent*

MIN 2 – 10 Alternating V-Ups or 10 Tuck-Ups

MIN 3 – :30 Air Bike (Moderate pace)

*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold

(No Measure)

Workout

WORKOUT (AMRAP – Rounds & Reps)

FREEDOM (RX)

20:00 AMRAP

25/20 Calorie Air Bike

20 Sit-Ups

15 Handstand Push-Ups

(Score is Rounds + Reps)

INDEPENDENCE (Intermediate)

20:00 AMRAP

20/16 Calorie Air Bike

20 Sit-Ups

15 Handstand Push-Ups or DB Push Press (50s/35s)

(Score is Rounds + Reps)

LIBERTY (Beginner)

20:00 AMRAP

15/12 Calorie Air Bike

10 Sit-Ups

10 DB Push Press (light)

(Score is Rounds + Reps)

COMPETE (RX+)

30/25 Calorie Air Bike

20 GHD Sit-Ups

10 Strict Handstand Push-Ups

Cool Down / Accessory

Optional Cool Down (No Measure)

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

Then Into…

ON A 4:00 RUNNING CLOCK

2:00 PVC Passes

2:00 Updog to Down Dog

(No Measure)
Down Dog To Up Dog

Optional Accessory (Checkmark)

FOR QUALITY

Accumulate 3:00 in Front Rack Sandbag Hold @ RPE 8*

-Rest as Needed b/t Drops-

(No Measure)

​

*Adjustment Options…

– Hold Any Heavy Odd Object

– Double Dumbbell Front Hold or Kettlebell

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 )

[Overhead Activation 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.