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
10 Deadbugs
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded Strict Press
2 Rounds
5 Up Downs
5 Jump Squats
5 Muscle Cleans
5 Strict Press
5 Power Cleans + Push Press
Workout Prep:
2 Clean & Jerks @ 40–50%
2 Clean & Jerks @ 60%
2 Clean & Jerks @ Workout Weight
• Use the time changing out weight as rest. If time allows hit 1 rep at part 2 workout weight or close to it.
Workout
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
FREEDOM (RX):
“GRACE”
FOR TIME
30 Clean & Jerks (135/95)
(Score is Time)
-Rest until the 10:00 mark, then Complete Part 2-
INDEPENDENCE (Intermediate):
FOR TIME
30 Clean & Jerks (115/75)
-Rest until the 10:00 mark, then Complete Part 2-
LIBERTY (Beginner):
FOR TIME
20 Clean & Push Press (light)
-Rest until the 10:00 mark, then Complete Part 2-
*5 min cap on part 1
Part 2 (Weight)
FREEDOM (RX):
EVERY :30 FOR 10:00
1 Power Clean and Jerk (185/125)
INDEPENDENCE (Intermediate):
EVERY :30 FOR 10:00
1 Power Clean and Jerk (155/105)
LIBERTY (Beginner):
EVERY :30 FOR 10:00
1 Power Clean and Push Press (moderate)
COMPETE (RX+)
EVERY :30 FOR 10:00
1 Power Clean and Jerk (225/155)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Banded Bicep Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
8 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
15 3-Way Calf Raises (Farmer’s Hold) (each way) @ RPE 8.5/10
-rest 1:00-1:30 between sets-
Double Dumbbell Farmer Hold Walking Lunge
3 Way Calf Raise with DBs in farmer’s carry hold
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 Active Hinge
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.