WOD Wednesday, 12 June 2013 02:07

Another awesome day of hard work at the box. You guys/gals are killing it, and I love every second of it. I thought it was great to have Damon from Wasatch CrossFit down to coach a couple classes, look for more of that to come. 


5x1 Shoulder Press

5x1 Push Press

5x1 Push/Split Jerk


Half Cindy. 10 minute AMRAP of:

5 Pull-ups, 10 Push-ups, 15 Air Squats.

WOD Tuesday, 11 June 2013 02:45

So much to be thankful for at the box. Mike Baker got his first muscle-up today, so many athletes have pull-ups, back squat form looks better ever week. Athletes are getting better everyday due to thei hard work. So proud and humble at the same time. Tomorrow we have Damon, head coach and owner of Wasatch CrossFit, guest coaching at 5&6PM. I'm looking forward to learning from the very best.


7x2 Power Clean+Split Jerk. This is a form/skill set, only go heavy if your form is on point.



50-40-30-20-10 of:

Double-unders & Sit-ups.

Cool down.

50 KB Swings


WOD Monday, 10 June 2013 01:25


5x3 Back Squat @ 70% of 1RM on 1:00.


12 min AMRAP of:

250M Row

12 Burpees

15 Pull-ups


5K Trail Run Saturday, 08 June 2013 03:52

9:00 AM:

5K Trail Run at the park at 600N Easthills Drive, Bountiful, 84010. Afterwards, we'll have a get together. Bring a paleo dish to share! In addition, we will have an outdoor WOD at the same park, same time for those who don't feel like doing a trail run.

10:30 AM:

Regular WOD at the box.

WOD Friday, 07 June 2013 02:14

Saturday's schedule will be: 5k trail run at 9:00AM (please get there at 8:45 to warm up) and a WOD at the box at 10:30. The paek is called Twin Hollow Park, you may know it as Cheese Park. 

CrossFit Endurance is Friday at 5:00PM.


10 minutes to work up to a heavey doble or single behind the neck split jerk.


4 rounds for time of:

3 power cleans 185/135

9 burpees

12 KB swings 72/53

CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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