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

10 PVC Pass-Throughs

10 Air Squats

5 Inchworms

Into…

1 ROUND

5 Dip & Shrug

5 Dip, Shrug & High Pull

5 Muscle Cleans

5 Strict Press

Into…

1-2 ROUNDS (Empty Bar)

3 Deadlifts

2 Power Cleans

1 Shoulder to Overhead

Strength/Accessory

Push Press

ON 10:00 CLOCK…

Build to a Heavy 8-Rep Push Press

(Score is Weight)

Workout

WORKOUT (Weight)

FREEDOM (RX)

10 SETS (EVERY 2:00)

5 Deadlifts

4 Power Cleans

3 Shoulder to Overhead

*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.

(Score by Lightest Set)

INDEPENDENCE (Intermediate)

10 SETS (EVERY 2:00)

5 Deadlifts

4 Power Cleans

3 Shoulder to Overhead

*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.

(Score by Lightest Set)

LIBERTY (Beginner)

10 SETS (EVERY 2:00)

5 Dumbbell Deadlifts

5 Dumbbell Hang Power Cleans

5 Dumbbell Push Press

*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.

(Score by Lightest Set)

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 Foam Roll Low Back

1:00 Banded Hamstring Stretch (each)

1:00 Banded Tricep Stretch (each)

(No Measure)

Optional Accessory (Checkmark)

3-4 SETS

10 Farmers Hold DB Box Step Ups (each side) @ RPE 8

15 Standing Dumbbell Farmers Hold Calf Raises @ RPE 8

-Rest as Needed b/t Sets-

(No Measure)
Calf Raise

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.

[Roll Over To V Sit 1 min]( video )

[Active Pec 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.