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 Easy Bike or Machine Choice

2 ROUNDS

2 Rounds

10 Air Squats

10 Alternating Reverse Lunges

5 World’s Greatest Stretch (each side)

20 Line Hops

Then Into…

1 ROUND

:30 Air Bike (build toward workout pace)

10 Alternating Lateral Box Step Overs

10 Walking Lunges

20 Single Unders or 10 Double Unders

Workout

WORKOUT (AMRAP – Rounds & Reps)

FREEDOM (RX)

AMRAP 25:00

30/25 Calorie Air Bike

40 Alternating Lateral Box Step Overs (24/20)

50 Walking Lunges

60 Double Unders

(Scored by Total Rounds + Reps)

INDEPENDENCE (Intermediate)

AMRAP 25:00

25/20 Calorie Air Bike

30 Alternating Lateral Box Step Overs (24/20)

40 Walking Lunges

50 Double Unders

(Scored by Total Rounds + Reps)

LIBERTY (Beginner)

AMRAP 25:00

20/16 Calorie Air Bike

20 Alternating Lateral Box Step Overs (20/16)

30 Walking Lunges

40 Single Unders

(Scored by Total Rounds + Reps)

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 Couch Stretch (each)

1:00 Pigeon Pose (each)

1:00 Lacrosse Ball Feet (each)

(No Measure)
Couch Stretch

Pigeon Pose

Optional Accessory (Checkmark)

3-4 SETS

6-10 Strict Toes to Bar

10 Standing Banded Pallof Press (each side)

-Rest as Needed b/t Sets-

(No Measure)
Strict Toes to Bar

Standing Banded Pallof Press

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.

[Standing Quad Stretch 1 min/side]( video )

[Reverse Table 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.