WOD Friday, 06 October 2017 02:00

Holy extension!! Marci knows how to lift Olympic-style. Seriously. Anyway, hope some of you kids took a rest day at some point this week, because the relentless programming continues!

Friday 10/6/17
1-2-3-4-5-6-7-8-9-10
Body weight back squat 
2-4-6-8-10-12-14-16-18-20
Burpees 
Midline/core conditioning 
5 x 20 heel taps over foam rollers


WOD Thursday, 05 October 2017 01:16

Big Troy gettin after it!! Love the form buddy. So today was a bit faster, so tomorrow will be, naturally, a little longer... Thursday 10/5/17
Buy in 50 wall balls 
21-15-9
Cal row
Deadlift 225/155
Cash out 50 wall balls 
Skill practice - Kipping hspu's


WOD Wednesday, 04 October 2017 02:42

Family yoga is the best yoga! Not all gyms are as lucky as we are to have such an awesome instructor like @jennybergengray who will gladly let your kids experience the awesomeness!

Tomorrow:
Wednesday 10/4/17
7RFT
7 sumo deadlift high pull 95/65
7 pull-ups 
Midline/core conditioning 
Amrap 5min Turkish Getups
Choose a KB or DB weight that will allow you to move quickly and efficiently.


WOD Tuesday, 03 October 2017 00:10

Saw this picture posted by @cf_maxeffort and sums up what I feel. Good time to focus on love and the amazing stories coming out of those who ran to help in this tragedy. I'm sure there will be a hero WOD in the near future, but for tomorrow:

Amrap 14 min 
15 cal row 
15 burpee box jump overs 
Right into 7 minutes to find 1 rep squat clean 
Skill practice - 3 attempts at max double unders/ if not able to string them together practice them


WOD Monday, 02 October 2017 02:18

  • Hope you're all ready to do some adulting tomorrow!! Also, Jess will not be there to watch the kids tomorrow. For time 
    50 air squats 
    10 push jerks 95/75
    40 air squats 
    20 push jerks 
    30 air squats 
    30 push jerks 
    20 air squats 
    40 push jerks 
    10 air squats 
    50 push jerks 
    Midline/core conditioning 
    4 sets 
    25 ab mat sit-ups 
    1 min plank 
    #wcfr #adultingishard #newweeknewgoals#wasatchrace #crossfit

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