CFAdmin

 Mystery Wod 🙂 Attention: Only one wod at 9:00 a.m.! Happy Labor Day! 

WOD 5 Rounds: Max distance sled pull in 30 seconds. Total rest between sets. Bring cleats if you like. Attention:  Preston is teaching the Squat at the 8 a.m. Powerlifting class. On Sunday, a bunch of Helo people are going up to Oktoberfest at Snowbird so if you are bored head on up! Also on Sunday, … Read more

WOD GFF “Eva” 5 Rounds: 800 Meter run, 30 Kettlebell swings 70/53, 30 Pull-ups. Wod can be done in teams of 2. Attention: Grid League Championships are at 7 p.m. in Provo! It is free if you are interested! Awesome 5 a.m. Wod and Helo Hi-Kicks classes today! Excited to see how many attended! 

WOD For time: 21-15-9, Push press 155/105, 42-30-18, Wall balls 20/14. Attention: First day of 5 a.m. Weekday Wods and Helo Hi-Kicks (remember members its $35 if you want to give it a whirl)! Also, the first baseball practice will be on Monday, September 5th at 6:30 p.m.!

WOD 3 Rounds for time: Teams of 2: 1000 Meter row. Each partner will do 3 rounds. 1 partner works the other will rest. Attention: Remember, Little Birds is returning to Fridays and will be at 3:30 p.m. going forward.  Also, we will be implementing the Open Gym on Sundays starting this week at either … Read more

WOD Open 14.1 AMRAP in 10 Minutes: 30 double-unders, 15 snatches @75/55 lbs. Attention:  First, for the 1st practice for the softball teams – we are changing the date to Monday, Sept. 5th, at 6:30 p.m. The second practice will remain on the following Monday, September 12th.  Second, quick reminder that our 3rd Anniversary BBQ … Read more

WOD “Nasty Girls” 3 Rounds: 50 Air squats, 7 Muscle-ups, 10 Hang cleans 135/95. Attention:  On Thursday, September 1st, we will be starting the 5 a.m. Wods and Helo Hi-Kicks ($35 per month for members or $65 for non-members)! Also, small reminder – please remember to sign up for class! 

WOD In teams of two for time: 1 mile farmers carry 75/55 -1 partner carries at a time. When you drop or switch, do 5 gobblet squats.  

WOD GFF 30 Minute EMOM: Odd minutes calories row 15/12, Even minutes 15 burpees.  

WOD 5 Rounds for time: 30 Russian kettlebell swings 70/53, 100 Meter sprint.