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WOD For Time: 50/30 Calorie bike, 100 Double-unders, 2000 Meter row, 100 Double-unders, 50/30 Calorie bike. Attention: Given upcoming warm weather and Friday night fun, we will be rescheduling the Friday night wod at 6:30 p.m. and taking it out for now – if you have any questions ask Alecio.

WOD Snatch: 3-3-3-3-3. Work up to a heavy 3 rep max for the day. Attention:  Guys’ night will take place this Saturday at 7 p.m. for Trent! Saturday at 12 p.m. will be another trail run for Ragnar (or any member that wants to go) and Sunday at 9:00 a.m. up at Park City will … Read more

WOD For time: 15 Thrusters 135/95, 21 Sumo deadlift high pulls 135/95, 12 Thrusters 135/95, 15 Sumo deadlift high pulls 135/95, 9 Thrusters 135/95, 9 Sumo deadlift high pulls 135/95. Attention:  Did the Snatch give you a hard time in the Open?  Well now is your chance to hone them skills – Ben is coaching … Read more

WOD For time: 30 Rope Climbs. We will be following CrossFit Mainsite programing this week.  Whatever they publish we will do! Mobility Wod Monday!  Click HERE to learn all three methods to climb a rope. Attention:  The Timeliness and Burpee Penalty is going into effect this week! Be warned!!!

WOD Happy Early Easter Workout! Death By: Sled push, Burpee, Assault bike, And one mystery bunny movement. P.S. Your Death depends on the Egg you Choose:) Attention: First, Preston will be starting a deadlifting series tomorrow at the 8 a.m. Powerlifting Class!  Second, for the Mountain Meltdown folks, it sounds like they are starting at … Read more

WOD “GFF” OPEN 12.4 AMRAP in 12 Minutes: 150 Wall balls 20/14, 90 Double unders, 30 Muscle-ups. Attention:  For Runners doing Ragnar – We will meet Saturday at 12 pm in Herriman at 14800 South Juniper Crest Rd.  If anyone else wants to come for a 4-6 mile trail run you are more than welcome. … Read more

WOD 2 Rounds for time: 10 Strict pull-ups, 20 Deadlifts 205/135, 30 Box jump overs 24/20, 40 Kettlebell swings 70/53.

WOD Teams of 2. 6 Rounds for time: 500 Meter row, 400 Meter run. One person works at a time: CFNE wod.

WOD The Other Total: 1 Rep max clean, 1 Rep max bench, 1 Rep max overhead squat. Score is the total of all 3 lifts. Today takes a while to get through so get in and get warm and sweaty ASAP so you are ready to go on time.

WOD 5 Rounds for time: 8 Devils press 50/35, 16 Toes to bar, 32 Double unders. 18 Minute time cap. Mobility wod monday! Pulling or picking an object from the ground.  How should we set-up.  This guy knows his stuff! I think I learned more from him then 4 years at a university.  Click HERE … Read more