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
2 Rounds
20 High Knees
20 Butt Kicks
10 Alt Forward Lunge
5 Air Squats w/ Reach Up
10 PVC Pass-Throughs
5 PVC Overhead Squats
Then
2 Rounds
5 Muscle Snatch
5 Snatch Balance
5 Overhead Squats
100m Moderate Run
Workout
WORKOUT (AMRAP – Rounds & Reps)
FREEDOM (RX)
“NAUGHTY NANCY”
AMRAP 20:00
600m Run
25 Overhead Squats (135/95)
(Score is Rounds + Reps)
INDEPENDENCE (Intermediate)
AMRAP 20:00
600m Run
25 Overhead Squats (95/65)
(Score is Rounds + Reps)
LIBERTY (Beginner)
AMRAP 20:00
400m Run
25 Dumbbell Goblet Squats (Light)
-Rest :30 b/t Rounds-
(Score is Rounds + Reps)
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Pancake-Stretch (against wall)
1:00 Lacrosse Ball Shoulders (each side)
(No Measure)
Pancake Stretch
Optional Accessory (Checkmark)
3 SETS
10 Hanging Leg Raises
1:00 Side Plank (each side)
-Rest 1:00 b/t Sets-
(No Measure)
Hanging Leg 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.
[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.