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.
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2 Rounds
100m Run
10 Legs Swings/side
10 Glute Bridges
10 Deadbugs
10 RDL
Workout Prep:
2 sets
100m Run (Build up to workout pace)
2 Deadlifts @workout weight
-rest 30 seconds between sets-
Workout
Summer Sunsets (Time)
FREEDOM (RX):
5 SETS
400m Run
8 Deadlifts (275/185)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
INDEPENDENCE (Intermediate):
5 SETS
400m Run
8 Deadlifts (225/155)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
LIBERTY (Beginner):
5 SETS
200m Run
10 Deadlifts (light)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
COMPETE (RX+)
5 SETS
400m Run
8 Deadlifts (315/205)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
*19 min cap
Strength/Accessory
Accessory (Checkmark)
4 SETS (Post Workout)
Every 2:30
10 Strict Pull Ups
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Foam Roll Up Wall
1:00 Open Book
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
30 Banded Bicep Curls
30 Banded Tricep Extensions
-rest 1:00 between sets-
Banded Bicep Curls
Banded Tricep Pull Downs
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 Roll Over to V Sit
1 min Calf Stretch in Downward Facing Dog
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.