Archive:
Balls of Fury
Balls of Fury
AMRAP in 20 minutes:
10 Ball Slams 20/16
10 OH Lunges 20/16
10 Wallballs 20/16
This wod is a CFUV original first posted 1/21/08. Here is a great video from the first time we did it. Our first building was a part of the Petersen Medical warehouse that we used after business hours. Want to know more about how CFUV came to be? Check out our about us page.
*We did not get a picture of the board this day, but if you track your own workouts this is when we last did it
CFUV Promo Week May 28-June 2:
- Come work out with us all week long for free!!!
- Ready for the next step? Sign up for our On Ramp class starting June 4
Schedule:
Tues-Fri: 5:45, 7, 8, 9 am as well as 3:30, 4:30, 5:30, 6:30 pm*
*we don’t have a 6:30 class on Friday nights
Deadlifts, 400m, Double Unders
4 Rounds:
15 Deadlifts 225/155
400m
30 Double Unders
CFUV Promo Week May 28-June 2:
- Come work out with us all week long for free!!!
- Ready for the next step? Sign up for our On Ramp class starting June 4
Schedule:
Tues-Fri: 5:45, 7, 8, 9 am as well as 3:30, 4:30, 5:30, 6:30 pm*
*we don’t have a 6:30 class on Friday nights
Endurance homework:
3 by 4:00 min TT rest 2:00 between cover as much distance as possible.
Cindy
Today the wod is one of the well known benchmark girls. This is on our leader board. Let’s see if any new names make it up there today!
Cindy
AMRAP in 20 minutes:
5 Pull ups
10 Push ups
15 Squats
CFUV Promo Week May 28-June 2:
- Come work out with us all week long for free!!!
- Ready for the next step? Sign up for our On Ramp class starting June 4
Schedule:
Tues-Fri: 5:45, 7, 8, 9 am as well as 3:30, 4:30, 5:30, 6:30 pm*
*we don’t have a 6:30 class on Friday nights
800m, RKb Swings, Sit ups
3 Rounds:
800m
30 RKb Swings 53/35
50 Sit ups
Holiday schedule:
8, 9, and 10 am only
*CrossFit teens are welcome at any class today
**no CrossFit Kids
CFUV Promo Week May 28-June 2:
- Come work out with us all week long for free!!!
- next step is our On Ramp class starting June 4
Schedule:
Tues-Fri: 5:45, 7, 8, 9 am as well as 3:30, 4:30, 5:30, 6:30 pm*
*we don’t have a 6:30 class on Friday nights
Rest Day
Rest Day
CFUV Promo Week May 28-June 2:
Have you been thinking about starting CrossFit? If so, now is the perfect time to check us out. We are offering the entire week of May 28-June 2 for free! Come and experience what CrossFit Utah Valley is all about!
Schedule:
Memorial Day: 8, 9, and 10 am only
Tues-Fri: 5:45, 7, 8, 9 am and 3:30, 4:30, 5:30, 6:30 pm*
*we don’t have a 6:30 class on Friday nights
400m, OHS, T2B, Pistols
400m
21-15-9
OHS 95/65
Toes-2-bar
Pistols
400m run
Endurance:
On your own trail run :30 min, bike hour, or swim 15 min.
CFUV Promo Week May 28-June 2:
Have you been thinking about starting CrossFit? If so, now is the perfect time to check us out. We are offering the entire week of May 28-June 2 for free! Come and experience what CrossFit Utah Valley is all about!
Schedule:
Memorial Day: 8, 9, and 10 am only
Tues-Fri: 5:45, 7, 8, 9 am and 3:30, 4:30, 5:30, 6:30 pm*
*we don’t have a 6:30 class on Friday nights
Klepto
Klepto:
4 Rounds
27 Box jumps
20 Burpees
11 Squat cleans 145/100
CFUV Promo Week May 28-June 2:
Have you been thinking about starting CrossFit? If so, now is the perfect time to check us out. We are offering the entire week of May 28-June 2 for free! Come and experience what CrossFit Utah Valley is all about!
Schedule:
Memorial Day: 8, 9, and 10 am only
Tues-Fri: 5:45, 7, 8, 9 am and 3:30, 4:30, 5:30, 6:30 pm*
*we don’t have a 6:30 class on Friday nights
Olympic lifting clinic: Snatch June 9 10-11:30 am-Free!
We want to invite all of our fellow crossfiters to a free olympic lifting clinic. We are going to be doing a two-part clinic, we will start with the snatch and then move to the clean and jerk the following Saturday. We are passionate about the oly lifts and want everyone to benefit from them! We will be learning about things such as but not limited to:
- the hook grip
- the three pulls
- squatting for olympic lifts
- proper starting position
- the bounce
- breathing
- getting tight
- how to dump/ditch
- drills and progressions for snatch, as well as clean and jerk (including split jerk)
- proper receiving positions
Most of this will be hands on working with pvc-light weight. We will have time set aside towards the end of the class to practice what you learned with moderate weights that will challenge your form and we may even see a few PRs set!
Deadlift
Deadlift
3-3-3-3-3
3 x max rep strict pull ups
3 x max rep strict ring dips
compare deadlift scores to 4/25/12
Endurance homework:
10×50 sprints run a 50 every :30 sec. Do 2 rds of this. All out max efforts.
Last day of Paleo challenge
- get your final inbody (bodyfat test) done between today and Saturday
- winners will be announced Monday
I hope you will continue what you’ve started here and continue to make paleo a part of your life!
