WOD Wednesday, 05 July 2017 03:39

  • Pretty much how I am feeling with all the fireworks going off! How fun is this! Hope you all had an enjoyable and remarkable 4th! Thank you to everyone who came in today and thank you Andi for the otterpops! 
    Wednesday:
    Push jerk x 2-2-2
    Push press 3-3-3
    Strict press 4-4-4
    Each is working set.

    Then:
    2 minute amrap/ Rest 2:00 rest 3 rounds
    6 push ups
    9 pull ups
    #crossfit #instautah #wasatchfront #centervilleutah


WOD Monday, 03 July 2017 02:16


WOD Friday, 30 June 2017 02:09

  • Announcement! July 4th we will be doing one workout at 7 AM. If you really wanna know what it's gonna be, Google the hotshots 19 herowod. In honor of the 4th of July holiday we will do a hero WOD on Friday as well! 
    Friday 
    Scooter

    On a 35-minute clock with a partner:
    Complete as many rounds as possible in 30 minutes of:
    30 double-unders
    15 pull-ups
    15 push-ups
    100-meter sprint

    Then, 5 minutes to find a 1-rep-max partner deadlift

    For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
    #crossfit #crossfitfamily #wasatchfront #instautah#centervilleutah


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


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

crossfit logo

 

gwod

cfe-logo