Open 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Open 15.3

Open 15.3 

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

*Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.

For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet



Free Week is Feb. 16-21!

We're having Free Week at CFUV! This is your chance to come try out a new and challenging fitness program that will motivate you to be healthier, stronger, and faster all week long for FREE. So what can you expect? And what can you do to have the best experience possible? You may have already clicked around our website at crossfituv.com. Be sure to check out the 'Getting Started' tab. Below are just a few tips and pointers.

  • Be a little early. If you haven't been in to CFUV before, we'll need some basic health and medical information from you. Do you have past injuries, surgeries, medications, or conditions that will effect your workout? You'll provide this information on your liability waiver, but it's also a good idea to let your coach know beforehand as well.
  • Bring a water bottle. You can refill it from our water cooler. We also have bottled water for purchase. It's important to stay hydrated before and after your workout.
  • Come ready to warm up with the class. Our warm ups are often fun, and allow you to connect with the trainer and other classmates. This is also the time when your coach will go over what you'll be doing in class. We'll go over movement standards, and scaling options. This is an essential part of the class!
  • Feel free to ask questions. We're here for you. If you have concerns or questions, don't hesitate!
  • Check your ego at the door. We're all in a different place in our road to health and fitness. Maybe you're already very fit, and we are excited to have you at CFUV! We hope you will come ready to learn, as well as share what you know, and participate in a community that is supportive and encouraging.
  • Last but not least, remember that CrossFit is what you put into it. It is challenging, and difficult, but it doesn't have to be frightening. We're so excited to see new faces this week, and we hope you'll take full advantage of Free Week at CrossFit Utah Valley!

Rest Day

Active Recovery
Wake up early and go for a walk, an easy hike, or a swim. Get your body moving first thing to help your muscles recover. Set some time aside today to do some mobility, and make sure you're refueling with good food. See you back on Monday!"