WOD Bring A Friend Day Teams of 2: 80 Calorie Row, 60 Wall Balls 20/14, 40 Toes To Bar, 20 Dumbbell Snatches 70/50, 10 Wall Walks. One partner works the other rests. Attention: Remember with Thanksgiving on Thursday, there will be no 6:30 p.m. wod on Wednesday and those doing the Row start at 4:30 … Read more
WOD “Chasing Annie” For Time: 50-40-30-20-10, Double-Unders, Situps, Run 400 Meters After Each Round.
WOD GFF For Time From 0:00 – 7:00:21-15-9,Burpee-to-Target 6″,15-12-9,Power Clean 135/95,From 7:00 – 14:00:15-12-9,Bar Facing Burpee,12-9-6,Thrusters,From 14:00 – 21:00:12-9-6,Burpee Box Jump-Over 24/20,9-6-3,Power Snatch. Attention: Regarding the Holiday Schedule for next week. There will be no 6:30 p.m. wod on Wednesday night. For those that are rowing, we will be starting at 4:30 p.m. On Thursday, … Read more
WOD For Time: 30-20-10, Double Kettlebell Swings 50/35, Wall Balls 30/20, Ring Rows. 15 Minute Cap. Tuesday Night Musings with Coach Kris. Learn from the kids… A few months ago I passed the 5 year mark formally coaching CrossFit to kids and I have been thinking back to all the lessons I’ve learned in that … Read more
WOD For Total Distance: 5 Minutes Max Distance Row, Ski, Bike, Rest 3 Minutes, 4 Minutes Max Distance Row, Ski, Bike, Rest 2 Minutes, 3 Minutes Max Distance Row, Ski, Bike, Rest 1 Minute, 2 Minutes Max Distance Row, Ski, Bike, Rest :30, 1 Minute Max Distance Row, Ski, Bike.
WOD Teams of 3 AMRAP in 21 minutes: 3 Burpees, 6 Dumbbell Thrusters 55/35, 9/6 Calorie Bike. One person works while the other 2 rest. Attention: First, for Bring a Friend or Family Member Day, just make sure you get there at least 5 mins early to fill out a waiver! Second, we are excited … Read more
WOD For Time: 40-30-20-10, Wall Balls 30/20, Box Jump Over 24/20, Medicine Ball Step-ups. Time Cap 17 Minutes. Attention: Turkey Row Attendees! Make sure you get your name on the board asap as come Monday we are moving forward with the item being finalized for this year’s Row! It’s a 20k row for charity but … Read more
WOD GFF For Time: 9-7-5, Bar Muscle-ups, 27-21-15, Deadlifts 225/155. 10 Minute Cap. Attention: It’s Bring a Friend Monday starting on November 18th – going all day! The sign up for the Turkey Row is on the Board! Also, we realized that we did not officially say it but given other events scheduled this Saturday, … Read more
WOD For Time: 30 Toes To Bar, 25 Strict Handstand Push-ups, 20 Shoulder To Overhead 155/105, 15 Bar Facing Burpees, 10 Hang Power Snatch 155/105. 12 Minute Cap. Attention: First, we are excited to say that in Utah on the Affiliate Leaderboard under the comparison for Top 10 Athletes over the 5 Open wods – … Read more
