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 Cardio Choice or Run

Into…

2 SETS

8 Band Pass Throughs

8 Ring Rows

8 Push Ups

8 Box Step Ups

Strength/Accessory

Strength/Skill (Weight)

ON A 8:00 CLOCK…

Build Up to a Heavy DB Snatch on each Arm

(Score is Weight)

Workout

WORKOUT (AMRAP – Reps)

FREEDOM (RX)

TEAMS OF 2

ON A 15:00 RUNNING CLOCK

50 Burpee Box Jump Overs (24/20)

100 Pull Ups

50 Burpee Box Jump Overs (24/20)

Max Reps of Dumbbell Snatch (70/50) in the remaining time

(Score by Total Reps of DB Snatch)

*Complete workout in order. Partner split work as needed.

INDEPENDENCE (Intermediate)

TEAMS OF 2

ON A 15:00 RUNNING CLOCK

40 Burpee Box Jump Overs (24/20)

80 Pull Ups

40 Burpee Box Jump Overs (24/20)

Max Reps Dumbbell Snatch (50/35) in the remaining time

(Score by Total Reps of DB Snatch)

*Complete workout in order. Partner split work as needed.

LIBERTY (Beginner)

TEAMS OF 2

ON A 15:00 RUNNING CLOCK

30 Up Downs + Box Step Up (20/16)

60 Jumping Pull Ups

30 Up Downs + Box Step Up (20/16)

Max Reps Dumbbell Snatch (light) in the remaining time

(Score by Total Reps of DB Snatch)

*Complete workout in order. Partner split work as needed.

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

1:00 Pigeon Pose (each)

1:00 Barbell Forearm Smash (each)

(No Measure)
Pigeon Pose

Barbell Forearm Smash

Optional Accessory (Checkmark)

3 SETS

25 KB Side Bends (each side) @ RPE 7

:45 Side Plank (each side)

-Rest as Needed b/t Sets-

(No Measure)
KB Side Bends

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.

[Crossed Side To Side 1 min]( video )

[Active Prayer Lat Stretch 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.