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.
CLOSED SATURDAY, July 4th
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2 rounds
10 Air Squats
10 Shoulder Taps
3 Lunge Matrix (each)
10 Hollow Rocks
25ft Plate OH Carry (light)
-into-
2 rounds
10 Russian Swings (light)
25ft Walking Lunge
10-second Handstand Hold
Workout Prep:
2 sets
5 Kettlebell Swings
10ft Kettlebell Lunge
*Rest 30 seconds between sets. Build in weight and try different holds on the lunge.
Gymnastics
Gymnastics (Skill Development) (Checkmark)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced):
Handstand Walk or Freestanding Handstand Hold
Independence (Intermediate):
Kick Ups/Box Pike Walk
Liberty (Beginner):
Bear Crawl/Wall Walk
Workout
Purple Mountains’ Majesty (Time)
FREEDOM (RX):
10 ROUNDS FOR TIME:
10 Kettlebell Swings (53/35)
50ft Kettlebell Lunge (53/35)
(Score is Time)
INDEPENDENCE (Intermediate):
10 ROUNDS FOR TIME:
10 Kettlebell Swings (35/26)
50ft Kettlebell Lunge (35/26)
LIBERTY (Beginner):
10 ROUNDS FOR TIME:
10 Russian Kettlebell Swings (light)
25ft Kettlebell Lunge (light)
COMPETE (RX+)
10 ROUNDS FOR TIME:
10 Kettlebell Swings (70/53)
50ft Kettlebell Lunge (70/53)
*15 min cap
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Couch Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3 SETS
:30 Left Leg Split Squat Goblet Hold
:30 Right Leg Split Squat Goblet Hold
-Rest :30-
:30 Left Arm Bent Over Row
:30 Rigth Arm Bent Over Row
-Rest 1:00 Between Sets-
(No Measure)
Goblet Split Squat Hold
Dumbbell Single Arm Bent Over Row
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.
1 min Good Morning
1 min/side Active Pec Stretch
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.