Announcements

11 year CFVU Summer shirts for 2026 are ready for pre order! Get yours through the wodify app today! Deadline to order is Tuesday, June 30th by Close of biz.

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.

CLOSED SATURDAY, July 4th

CrossFit VU – CrossFit

Warm-up

Warm-up (No Measure)

Movement Prep/Activation:

2:00 Easy Bike or Row

-into-

2 Rounds

5 Dynamic Squat Stretches

10 Band Pass Throughs

5 Muscle Snatch

5 Overhead Squats

-into-

2 Rounds

4 Burpees

4 Box Step Ups

4 Front Squats (empty bar)

4 Back Squats (empty bar)

Workout Prep:

1 Round @ 60–70%

2 Burpee Box Jump Overs

2 Overhead Squats

2 Front Squats

2 Back Squats

Strength/Accessory

Overhead Squat

ON A 10:00 RUNNING CLOCK

Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*

*Bar comes from the ground

(Score is Weight)

Workout

We Stand for Freedom (Time)

FREEDOM (RX):

FOR TIME

25 Burpee Box Jump Over (24/20)

50 Overhead Squats (95/65)

25 Burpee Box Jump Over (24/20)

50 Front Squats (95/65)

25 Burpee Box Jump Over (24/20)

50 Back Squats (95/65)

(Score is Time)

INDEPENDENCE (Intermediate):

FOR TIME

20 Burpee Box Jump Over (24/20)

50 Overhead Squats (75/55)

20 Burpee Box Jump Over (24/20)

50 Front Squats (75/55)

20 Burpee Box Jump Over (24/20)

50 Back Squats (75/55)

LIBERTY (Beginner):

FOR TIME

15 Up Downs + Step Ups (20/16)

50 Air Squats

15 Up Downs + Step Ups (20/16)

40 Goblet Squats (light)

15 Up Downs + Step Ups (20/16)

30 Back Squats (light)

*20 min cap

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Barbell Forearm Stretch

1:00 Chest Stretch

*Rest as needed between sides, movements and sets.

Optional Accessory (Checkmark)

3 sets

10 Strict Toes to Bar (or Hanging Knee Raises)

20-second L-Sit (bent knees if needed)

-rest 1:00-1:30 between sets-
Strict Toes to Bar

L-Sit Hold

Hanging Knee Raises

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

T Hip Opener 1 min/side

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.