WOD Thursday, 29 June 2017 01:40


WOD Monday, 26 June 2017 01:36

  • Did you use your fitness this weekend? If you didn't, get out of the gym! Thanks @dmcruns for the photo of flag rock in Farmington! Use that fitness you're getting. Get out of the gym! 
    Well, until tomorrow, get in the gym in Monday! 
    Monday:
    Back squat 4-4-4-4
    **sets are as heavy as possible from the start. Goal for 80%. Then:
    Dead lift
    Box jump over (no touch) (24/20)
    15-12-9
    315/225

    Rest 3:00

    21-15-9
    Dead lift (225/145)
    Box jump (24/20)

    All for time.
    #crossfit #instautah #centervilleutah #wasatchfront#crossfitfamily #fitnessisfitness


WOD Friday, 23 June 2017 03:56

Just smile, these workouts are fun! 
Here is the challenge for tomorrow, DO NO USE A BAND FOR PULL UPS! The only thing you are doing is limiting your growth. The biggest complaint we hear is "my pull ups aren't getting better." The response is always the same, have you tried to not use bands? The answer is the same every time, "no" then you grab your bands and use them. No. Bands. Tomorrow. Figure out a scaling option with your coach to get there. 
Friday: 
Strength 
7 minute EMOM. 
3 OHS, add weight each round. 
Skill work, pull ups! 
WOD "No Bands"
15-12-9 
Clean and Jerk 185/135 
Chest to Bar pull up 
#scaletomakeithard #crossfit #centervilleutah#instautah #wasatchfront #crossfitfamily#smilingmakesitbetter


WOD Thursday, 22 June 2017 04:12

  • l#killthequit indeed! Somebody hand this man a Kill Cliff! Here we go! Thursday with the long ole chipper style workout. Work capacity of broad domains. Step up the intensity tomorrow. Lots of work to do, do it effectively and efficiently. 
    Thursday:
    50 burpees
    50 step ups (24/20)
    15 wall climbs
    50 pull ups
    50 KB Swings (53/35) **American**
    KB Carry 800 m. (1 KB, can carry however you want!)
    For time. 
    #crossfit #capacitygainz #crossfitfamily#wasatchfront #instautah #centervilleutah

WOD Wednesday, 21 June 2017 03:55

  • This is what we call the six am experience! Thank justin for posting this so I could steal it. :) Wednesday:
    Dead Lift (must be dead stop, no touch and go) 3-3-3-3 (should start sets around 80%1rm and build if possible)

    Then:

    15 power snatch
    15 oh squats
    Rest 1:00
    4 rounds for time!
    (95/65)
    #capacitygainz #crossfit #centervilleutah #instautah#wasatchfront


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