Double Unders, Push Ups, Pull Ups, Run

Football Camp (ages 10-15) June 8-26th. Camp runs MWF, from 8-9:30am. Kenny will be running your young athlete through 90 minute sessions that will include training on proper lifting techniques, and will cover effective nutrition to fuel his performance for success in high school sports. To register, call 801-369-9911.

Oly Class starts at 8am! Bring your friends and family in for our FREE 9am class.

200 Double Unders
100 Push Ups
50 Pull Ups
1 Mile Run
*partition however you want



 

Lena: Run, TTB, Box Jumps, RKB Swings, Squats

Our Summer Teens Program starts Monday. Classes are 9 or 10am, and space is limited. Click here to register. AND, this is your chance to give back to your community. This year, CFUV is donating 100% of your $20 registration fee to your child's school. 


"Lena"
4 Rounds
400 Meter Run
25 Toes to Bar
25 Box Jumps 24/20
25 Russian Kettlebell Swings 70/53
25 Squats 

 

Partner WOD: Double Unders/Plank, Box Jumps/Plate Hold OH, Push Ups/Bar Hang

Oly Class starts at 8am! Bring your friends and family in for our FREE 9am class!

Pre-registration is now open for our Summer Teens Program. Space is limited! For details and to sign up click here.

Partner WOD
20 min AMRAP
Partner A/Partner B
60 Double Unders/Plank
60 Box Jumps/Plate Overhead 45/25
60 Push Ups/Hang from the bar
*800 M Run with plate at 10:00

Both partners have to be working at the same time

Hang Power Snatch+Hang Snatch, Sit Ups, Lunges, RKB Swings, Pistols, Power Snatch

Pre-registration is now open for our Summer Teens Program. Space is limited! For details and to sign up click here.

Snatch
15 min to find heaviest
Hang Power Snatch+ Hang Snatch

100 Sit Ups
80 Lunges
60 RKB Swings 70/53
40 Pistols
20 Power Snatch 95/65

Jerk 1RM, Barbell Carry, Front Squats, Run, STOH, T2B

Join us tonight for a FREE nutrition class. Karli will be focusing on feeding a family. You won't want to miss it! Tonight, upstairs at the gym, 6:30!

Jerk
15 min to find 1 RM

400 m barbell carry 135/95
20 front squats 135/95
400 m run
20 Shoulder to Overhad 135/95
40 Toes to Bar

 

Pre-registration is now open for our Summer Teens Program. Space is limited! For details, and to sign up, click here.

Run, Sit Ups, Wallballs, Lunges, KB Swings, Push Ups, Pull Ups, Farmer Carry

Here is Sarah Aller setting another PR on her Power Snatch at 105#. Consistency and great coaching are key to improving your Oly lifts. Join us tonight at 5:30!


100 Meter Farmer's Carry
70 Sit Ups
60 Wallballs
50 Lunges
40 KB Swings 70/53
30 Push Ups
20 Pull Ups
100 Meter Farmer Carry 70/53

 

Open WOD 15.2

Come in to the gym to watch the live announcement of 15.2 (6pm), or stream it live here.

Open WOD 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups*

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

*Scaled version is regular pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Row, RKB, Double Unders

Open WOD 15.2 will be announced tomorrow night 5pm PST (6pm our time). We'll be watching the live announcement at the gym, come in and join us, or stream it live here.

4 rounds each for time
20 cal Row
30 Russian Kettle Bell Swings 53/35
40 Double Unders
rest 2 min