Announcements

11 year CFVU Anniversary celebration MONTH!

• Sign up specials the entire month of August!
• 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 Easy Run or Machine Choice

Then Into…

2 ROUNDS

10 Alternating Leg Swings (each)

10 Air Squats

5 Inchworms

10 A-Skips (down and back)

10 Glute Bridges

Then Into…

1-2 ROUNDS

100m Run (build to workout pace)

10 Russian Kettlebell Swings (light)

5 Box Step Ups or Low Box Jumps

Strength/Accessory

Strength/Skill (Checkmark)

10:00 PRACTICE / SKILL DEVELOPMENT

Single, Double Under or Triple Under Practice

Options…

FREEDOM (RX)

Crossover Singles

Crossover Doubles

Triple Under Practice

Max Unbroken Triple Unders Set (1x)

INDEPENDENCE (Intermediate)

3 x 10 Unbroken Double Unders/Triple Unders

1 x Max Unbroken Double Unders (Cap at 100)

LIBERTY (Beginner)

Double Under Attempts

Practice 10 Penguin Taps

5 Single Unders + 1 Double Under Attempt

5 Successful Double Unders

Workout

WORKOUT (Time)

FREEDOM (RX)

10 ROUNDS

200m Run

10 Kettlebell Swings (70/53)

5 Box Jumps (30/24)

(Scored by Time)

INDEPENDENCE (Intermediate)

10 ROUNDS

200m Run

10 Kettlebell Swings (53/35)

5 Box Jumps (24/20)

(Scored by Time)

LIBERTY (Beginner)

10 ROUNDS

100m Run

10 Russian Kettlebell Swings (light)

6 Box Step Ups (20/16)

(Scored by Time)

*22 min cap

Cool Down / Accessory

Optional Cool Down (No Measure)

3:00-5:00 Easy Cardio (Any Machine or Jog)

Then Into…

ON A 6:00 RUNNING CLOCK

1:00 Pigeon Pose (each)

1:00 Banded Shoulder Distraction (each)

1:00 Calf Stretch Against the Wall (each)

(No Measure)
Pigeon Pose

Banded Shoulder Distraction

Toe Elevated Calf Stretch

Optional Accessory (Checkmark)

3-4 SETS

10 Single Leg Weighted Hip Thrust (each side) @ RPE 8

10 Kettlebell Death March (each side) @ RPE 8

-Rest 1:00-1:30 between Sets-

(No Measure)
Single Leg Weighted Hip Thrust

Weighted Death March

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.

[Calf Stretch In Downward Facing Dog 1 min]( video )

[Good Morning 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.