CFAdmin 
WOD 15 Minutes to find a 1 rep max back squat. & 15 Minutes to find a 1 rep max front squat. Mobility Wod Monday! Test your internal and external rotation of your hips for squatting. Click HERE! Attention: To the Challenge participants! Great job to those that have stuck it out! Your logs will … Read more
WOD Teams of 2 or 3: 150 Calorie bike, 100 Calorie row, 75 Kettlebell swings 70/53, 50 Ghd situps, 10 Rope climbs. Attention: At our 10 a.m. Wod – the photographer will be there to take pictures for the article that is being done for the Utah Insider Magazine’s September issue – ladies in particular … Read more
WOD EMOM X 8 Minutes: Odd minutes 20 deadlifts 225/155, Even minutes 60 Double-unders. Attention: Reminder, Preston will be doing his Powerlifting class at 8:00 a.m. on Saturday, first one is free to all members.
WOD AMRAP for 15 Minutes: 12 Toes to bar, 12 Box jumps 24/20, 12 Calorie row or bike. Attention: First, we have a new local Utah Magazine that is going to be doing an article on CrossFit Helo and women in fitness for its September issue, where the photographer will be at the 10 a.m. … Read more
WOD 3 Rounds for time: 20 Bar facing burpees, 10 Hang cleans 135/95, 7 Muscle-ups. 15 Minute cap.
WOD AMRAP 20 Minutes: 25 Wall balls 20/14, 100 Meter sprint. Teams of 2. One partner works the other rests. Attention: Regarding the Softball team in the fall! We are excited as it looks like we have at least enough people interested to put in 1 team for sure and maybe 2 if there are … Read more
WOD WE FORGOT TO POST! Class will be divided into 2 or 3 Teams: 800 Meter run into max Calories on rower. 3 Minutes rest 800 Meter run into max 75 foot sled push. The teams will start the run at the same time with an 8 minute clock. When an athlete returns from the run … Read more
WOD GFF 3 Rounds for time: 3 Jerks 185/125, 4 Front squats 185/125, 5 Cleans 185/125, 30 Pull-ups, 40 Push-ups, 50 Sit-ups. 30 Minute cap. Attention: If any of you want to run the 5k race with Julia on Saturday, feel free to let her know, you can sign up tonight or on the morning … Read more
WOD 4 Rounds for time: 20 Deadlifts 225/155, 20 Box jumps 24/20. Deadlifts must be done in unbroken sets.
