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 Rounds

20 Line Hops

5 Burpees

5 Push Ups

10 Banded Pull-Aparts

10 Banded Pass Throughs

10 Alt. Elbow Punches

5 Hang Power Cleans

Strength/Accessory

AUGUST MONTHLY CHALLENGE (AMRAP – Reps)

2:00 AMRAP

Max Bench Press

(Score is Total Reps)

Loading Guidelines:

Freedom – 155/95

Independence – 135/85

Liberty – 115/75

(KG conv: Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/35)

Workout

WORKOUT (AMRAP – Reps)

FREEDOM (RX)

5 SETS (2:00 AMRAP)

10 Lateral Burpee Over Bar

10 Hang Power Cleans (155/105)

Max Push Ups in the remaining time

-Rest 1:00 between Sets-

(Scored by Total Reps)

INDEPENDENCE (Intermediate)

5 SETS (2:00 AMRAP)

10 Lateral Burpee Over Bar

10 Hang Power Cleans (135/95)

Max Push Ups in the remaining time

-Rest 1:00 between Sets-

(Scored by Total Reps)

LIBERTY (Beginner)

5 SETS (2:00 AMRAP)

8 Lateral Up Downs Over Dumbbell

10 Dumbbell Hang Power Cleans (light)

Max Knee Push Ups in the remaining time

-Rest 1:00 between Sets-

(Scored by Total Reps)

COMPETE (RX+)

5 SETS (2:00 AMRAP)

10 Lateral Burpee Over Bar

7 Hang Power Cleans (185/125)

Max Push Ups in the remaining time

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

1:00 Lacrosse Ball Pec (each)

1:00 Lacrosse Ball Tricep (each)

2:00 Box PVC Shoulder Stretch

(No Measure)
Box PVC Shoulder Stretch – holding a PVC

Optional Accessory (Checkmark)

3-4 SETS

20 Banded Chest Fly

20 Banded Rows

-Rest as Needed b/t Sets-

(No Measure)

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.

[PNF Shoulder Internal Rotation 1 min/side]( video )

[Plank Toe Taps 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.