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

100-200m Easy Run

10 Dead Bugs

10 Glute Bridges

10 Alternating Reverse Lunges

Into…

2 ROUNDS

30 Single Unders

10 Hollow Rocks

10 Supermans

Strength/Accessory

Strength/Skill (Checkmark)

EVERY 1:00 (9:00)

MIN 1 – 100m Run

MIN 2 – :50 Single Unders

MIN 3 – :50 GHD Skill*

(No Measure)

*Movement Options…

Freedom – GHD Sit-Ups

Independence – 1/2 GHD Sit-Ups

Liberty – Supermans or 1/2 GHD Sit-Up Hold

Workout

WORKOUT (Time)

FREEDOM (RX)

5 ROUNDS FOR TIME

400m Run

20 GHDs (or Stick Sit Ups)

(Scored by Time)

INDEPENDENCE (Intermediate)

5 ROUNDS FOR TIME

400m Run

15 GHDs (or Stick Sit Ups)

(Scored by Time)

LIBERTY (Beginner)

5 ROUNDS FOR TIME

200m Run

20 Sit Ups

(Scored by 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

2:00 Cobra Stretch

1:00 Lacrosse Ball Feet (each)

1:00 Lacrosse Ball Calves (each)

(No Measure)
Cobra

Optional Accessory (Checkmark)

TABATA (8 SETS)

:20 Hip Extensions (or Supermans)

:10 Rest

(No Measure)
Supermans

Hip Extensions

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.

[Calf Stretch In Downward Facing Dog 1 min]( video )

[Alternating Eccentric Calf Activation 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.