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)
1:30 Cardio Choice
Then Into…
2 SETS
8 PVC Pass Throughs
8 HR Push Up
16 Alt. Elbow Punches w/ Bar
8 Empty Bar Romanian Deadlifts
8 Empty Bar Hang Muscle Cleans
Strength/Accessory
STRENGTH/SKILL (Checkmark)
ON A 10:00 CLOCK
Box Dip, Top of the Ring Hold, Ring Dip Skill
Freedom (Advanced) – Kipping Ring Dip (Cycling)
Independence (Intermediate) – Top of the Ring Hold (Slow negative)
Liberty (Beginner) – Box Dip (1-2 feet on the box)
Workout
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
FREEDOM (RX)
“ELIZABETH”
FOR TIME
21-15-9
Power Clean (135/95)
Ring Dip
(Scored by Time)
-Rest until the 10:00 mark-
INDEPENDENCE (Intermediate)
FOR TIME
21-15-9
Power Clean (115/75)
Push Ups
(Scored by Time)
-Rest until the 10:00 mark-
LIBERTY (Beginner)
FOR TIME
21-15-9
Dumbbell Power Cleans (light)
Push Ups to plate
(Scored by Time)
-Rest until the 10:00 mark-
*8 Min Cap
Part 2 (Weight)
Starting at 10:00…
FREEDOM (RX)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)
INDEPENDENCE (Intermediate)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)
LIBERTY (Beginner)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (Moderate)
(Scored by Weight)
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
2-3 SETS
1:00 Frog Stretch
1:00 Forearm Smash
-Rest as Needed b/t Sets-
(No Measure)
Frog Stretch
Forearm Smash
Optional Accessory (Checkmark)
FOR COMPLETION
Accumulate 3:00 of Dead Hang Hold from the Pull Up Bar or Rings
(No Measure)
Dead Hang
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 )
[Side To Side 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.