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)

200m Run

Then Into…

2 ROUNDS

10 Burpees

10 Alternating Leg Swings (each)

10 Scap Pull-Ups

5 Kip Swings

5 Hanging Knee Raise

Then Into…

1-2 ROUNDS (w/ Empty or Light Bar)

5 Front Squats

5 Thrusters

100m Build-Up Run (to workout pace)

Strength/Accessory

Front Squat

ON 12:00 CLOCK…

Build to a Heavy 8-Rep Front Squat

(Score is Weight)

Workout

WORKOUT (Time)

FREEDOM (RX)

2 ROUNDS FOR TIME

800m Run

50 Toes to Bar

25 Thrusters (115/75)

(Scored by Time)

INDEPENDENCE (Intermediate)

2 ROUNDS FOR TIME

800m Run

40 Toes to Bar

25 Thrusters (95/65)

(Scored by Time)

LIBERTY (Beginner)

2 ROUNDS FOR TIME

600m Run

30 Hanging Knee Raises

20 Dumbbell Thrusters (light)

(Scored by Time)

COMPETE (RX+)

2 ROUNDS FOR TIME

800m Run

50 Toes to Bar

20 Thrusters (135/95)

*20 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)

2:00 Active Prayer to Cobra Stretch

(No Measure)
Couch Stretch

Active Prayer Stretch

Cobra Stretch

Optional Accessory (Checkmark)

“HOLDING JT”

Accumulate 1:30-1:00-:30

Handstand Hold

Plank Hold (elbows)

Top of the Ring Dip Hold

*Complete in order: 1:30 each then 1:00 each then :30 each. Break as needed to complete

(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.

[Active Pec Stretch 1 min/side]( video )

[Calf Stretch In Downward Facing Dog 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.