Back Squat, Strict Pull Ups, Front Squats

Back squat
If you know your 1RM, warm up to 80-85%
If you don't, take 10 minutes and find a weight that you think you can do for 5-6 reps
Every 90 seconds for 9 minutes
3 reps @80-85%

Every 90 seconds for 12 minutes
45 seconds of work, 45 seconds of rest
Max effort strict pull-ups
Max effort front squats 95/65

 


Accessory work:
Romanian deadlifts
Use 50-60% of 1RM deadlift
3 sets of 8-12 reps

Front Squat, Chest to Bar Pull Ups, Power Snatch, Bar Hops, Run, Clean and Jerk

Oly Class at 5:30 tonight!

0-10 minutes
9-6-3

Front Squat 185/135 (from the ground)
Chest to Bar Pull Ups

10-20 minutes
21-15-9

Power Snatch 95/65
Bar Hops x 2

20-30 minutes
1 mile Run
Max reps Clean and Jerk 135/95

 

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 

 

Sled Sprint, Bear Crawl

Join us in supporting Lena in her efforts to fight Crohn's Disease. Contact Kate to donate to the cause, and join us TOMORROW for "Lena's WOD." 

10 Rounds (each for time)
20 Meter Sled Sprint (25/0)
20 Meter Bear Crawl
1 minute rest between each round

Mobility 

Bent Over Row, Strict Pull Ups, Front Squats, Russian Twists

Summer Teens Program starts next Monday, choose between classes at 9 or 10am. Space is limited! Click here to register.

Oly Class is tonight at 5:30!

10 minutes to find
Heavy 10 rep Bent Over Row
then, 2x10 @ 95 and 90%

5 Rounds
:30 work, :30 rest
Strict Pull Ups (or ring rows)
Front Squats 95/65
Russian Twists 45/25

Score is # of total reps 

Thruster 4RM, Cleans, Deadlifts, Walking Lunges

Beast Academy for kids ages 3-11 starts today! Classes are 9 or 10am MWF. Register here, or talk to a trainer to get your child signed up for this amazing program!

Thruster
15 min to find 4 RM

5 rounds
5 Cleans 185/135
10 Deadlifts 185/135
20 Walking Lunges


 

Banded Sprints, Sit Ups, Burpees, Run

Registration is now open for our summer programs! Register your kids and teens in our Kids' Summer Program, MWF 9 or 10am, starting June 1. We are also offering week-long summer camps starting in June. We have camps for women, moms and daughters, and even a football program for young men. Ask a trainer for details.

Oly Class starts at 8am. Bring your friends and family in for our FREE 9am class. And stick around for food and friends at 10am. We'll be wishing Jared and Rachel a fond farewell. Bring something to share!

4x 40 m Banded Sprints

40-30-20-10
Sit Ups
Burpees
*200 m run after each round


Bench Press 4RM, Run, Pull Ups, Push Ups, Squats

Registration is now open for our summer programs! Register your kids and teens in our Kids' Summer Program, MWF 9 or 10am, starting June 1. We are also offering week-long summer camps starting in June. We have camps for women, moms and daughters, and even a football program for young men. Ask a trainer for details.

Bench Press
12 min to find 4 rep max
then, 2x4 @95 and 90%

400 m Run
10 Rounds
5 Pull Ups
10 Push Ups
15 Squats
400 m Run

 

Row, Double Unders, Plank

Registration is now open for our summer programs! Register your kids and teens in our Kids' Summer Program, MWF 9 or 10am, starting June 1. We are also offering week-long summer camps starting in June. We have camps for women, moms and daughters, and even a football program for young men. Ask a trainer for details.

3 Rounds
1 min Row (cal)
1 min Double Unders
1 min Row
1 min RKB 70/53
1 min Row
1 min Plank
1 min Rest

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