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 Alt V Ups
8 PVC Pass Throughs
8 PVC Muscle Snatch
8 PVC Overhead Alt Lunges
10 Shoulder Taps
Strength/Accessory
STRENGTH/SKILL (Checkmark)
ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) – Handstand Walk or Handstand Hold
Independence (Intermediate) – Kick-Ups/Box Pike Walk
Liberty (Beginner) – Bear Crawl/Wall Walk
Workout
WORKOUT (Time)
FREEDOM (RX)
“MIDLINE MARCH”
3 ROUNDS FOR TIME
25 V-Ups (or GHDs)
8 Wall Walks
16 Alternating OH Lunge (115/75)
(Scored by Time)
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
20 V-Ups (or GHDs)
4 Wall Walks
16 Alternating OH Lunge (95/65)*
LIBERTY (Beginner)
3 ROUNDS FOR TIME
25 Sit Ups
5 Inchworms
16 Plate Alternating OH Lunge (light)*
(Scored by Time)
COMPETE (RX+)
3 ROUNDS FOR TIME
25 V-Ups (or GHDs)
8 Wall Walks
16 Alternating OH Lunge (135/95)
*20 min cap
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 3:00 RUNNING CLOCK
1:00 Seal Stretch
1:00 Banded Shoulder Distraction (each side)
(No Measure)
Seal Stretch
Banded Shoulder Distraction
Optional Accessory (Checkmark)
3-4 SETS
8 Strict Pull Ups
12 Double Dumbbell Upright Row (easy/moderate)
24 Ring Row (easy)
-Rest as Needed b/t Sets-
(No Measure)
Double Dumbbell Upright 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.
[Greeting Reverse Lunges 1 min]( video )
[Active Bridge Reach 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.