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)

2:00 Cardio Choice

Then Into…

2 SETS

10 PVC Pass Throughs

10 PVC Around the Worlds (each)

10 Air Squats

3 Inchworms

Then Into…

Snatch Progression

Strength/Accessory

3-Position Power Snatch

High Hang Power Snatch + Hang Power Snatch + Power Snatch
15:00 Clock

5 SETS*

1 Power Snatch

1 Hang Power Snatch

1 High Hang Power Snatch

*Complete each set unbroken. Start light-mod and build.

-Rest as Needed between Sets-

(Score is the Heaviest Weight)

Workout

WORKOUT (AMRAP – Rounds & Reps)

FREEDOM (RX)

12:00 AMRAP

3 Squat Snatch (135/95)

6 Overhead Squats (135/95)

9 Bar Facing Burpees

(Score is Rounds + Reps)

INDEPENDENCE (Intermediate)

12:00 AMRAP

3 Power Snatch (115/75)

6 Overhead Squats (115/75)

9 Bar Facing Burpees

(Score is Rounds + Reps)

LIBERTY (Beginner)

12:00 AMRAP

3 Power Cleans (light)

6 Front Squats (light)

9 Up-Downs

(Score is Rounds + Reps)

COMPETE(RX+)

12:00 AMRAP

3 Squat Snatch (155/105)

6 Overhead Squats (155/105)

9 Bar Facing Burpees

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 Squat Hold (wall)

1:00 Banded Shoulder Distraction (each)

(No Measure)
Banded Shoulder Distraction

Optional Accessory (Checkmark)

3-4 SETS

10 Landmine Press (each) @ RPE 7

10 Landmine Twists @ @ RPE 7

10 Landmine RDL (each) @ RPE 7

-Rest as Needed b/t Sets-

*Same weight on all 3 movements, Athletes can partner up and go 1:1 on sets.

(No Measure)
Landmine RDL

Landmine Press

Landmine Twist

Landmine Setup if Landmine Attachment Not Available

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 Hinge 1 min]( video )

[Active Pec 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.