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 Minutes Easy Row
2 Minutes Easy Air Bike
Then into…
3 Rounds
3 Inchworms
10 Roll and Reach
10 Alternating V-Ups
10 Dynamic Squat Stretches
10 Walking Lunge Steps
Workout
WORKOUT (Time)
FREEDOM (RX)
3 SETS (EVERY 10:00)
25-20-15*
Calorie Row
Calorie Air Bike
*Female Calories: 20-16-12
-Rest Remainder of the Time-
(Score is Slowest Time)
INDEPENDENCE (Intermediate)
3 SETS (EVERY 10:00)
20-15-10*
Calorie Row
Calorie Air Bike
*Female Calories:16-12-8
-Rest Remainder of the Time-
(Score is Slowest Time)
LIBERTY (Beginner)
3 SETS (EVERY 10:00)
12-10-8*
Calorie Row
Calorie Air Bike
*Female Calories: 10-8-6
-Rest Remainder of the Time-
(Score is Slowest Time)
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
2:00 Couch Stretch (each)
(No Measure)
Optional Accessory (Checkmark)
TABATA, 8 SETS (4:00 Total)
:20 Max Push Ups
:10 Rest
Then Into…
TABATA, 8 SETS (4:00 Total)
:20 Max Ring Rows (easy)
:10 Rest
(No Measure)
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.
[Roll Over To V Sit 1 min]( video )
[Standing Quad Stretch 1 min/side]( 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.