Monday 7/25/16

by

WOD For time: 30 Calorie row, 30 Hang cleans 135/95, 30 Bar facing burpees. Attention:  We will only be having one wod at 10 a.m.  Also, no kids class!

Saturday 7/23/16

by

WOD Teams of 2: 18 Minute AMRAP: 38/30 Calorie row, 20 Pull-ups. Remember Preston will be teaching his class at 8am!!  Hopefully you have had some time to watch the CrossFit Games.  If not it will be on all weekend long.  Check it out.

Friday 7/22/16

by

WOD GFF 45 Minute AMRAP: 17 Power cleans 135/95, 75 Air squats. Unload the barbell and carry it 200 meters. Then do the same with each of the plates. Reload your bar and repeat for the next round.

Thursday 7/21/16

by

WOD 15 minute AMRAP 60 calories row. 50 toes to bar. 40 burpees. 30 box jumps 30/24. 20 ring muscle ups.

Wednesday 7/20/16

by

WOD 12 Minute AMRAP: 9 Deadlifts 135/95, 7 Front rack lunges 135/95, 5 Shoulder to overhead 135/95. We will only have one class on Monday the 25th at 10am!!!

Tuesday 7/19/16

by

WOD 4 Rounds for time: 400 meter kettlebell carry 53/35. 400 meter run. One KB in each hand. Every time the KBs are set down that’s one calorie to be done on the bike at the end. It’s ok to jog with the KBs

Monday 7/18/16

by

WOD 3 Rounds for time: 10 Squat snatches 135/95, 100 Double-unders. Mobility Wod Monday!! What does great mobility look like in the snatch click HERE for an amazing video.  Something I would like you to notice if you watch, is that Chad has tension throughout the entire lift and he stays connected with the bar. … Read more

Saturday 7/16/16

by

WOD Teams of 2: 150 Kettlebell swings 53/35, 150 Box jumps 24/20, 150 Wall balls 20/14. One partner works the other performs a hold. Attention:  You can still enter to be a part of the CrossFit Games fun! Also, new shirts are in, come in to check em out:) Also, remember the Herriman Black Ridge … Read more

Friday 7/15/16

by

WOD GFF “Tabata” Row for calories, Power cleans 135/95, Ghd sit-ups, Bike for calories. Attention:  Get your picks in for the CrossFit Games winners – deadline is Monday at noon! Also, sign up for Preston’s class and pay beforehand! 

Thursday 7/14/16

by

WOD “Cindy” 5 Pull-ups, 10 Push-ups, 15 Air squats, 20 Minute AMRAP. OR “Mary” 5 Handstand push-ups, 10 Pistols (1 legged squats) 15 Pull-ups. Attention! Congratulations to Randi and Manny on welcoming Ryah into the Dingo family! She is 8 pounds and 20 ounces!  Moma and baby are doing great!  The CrossFit Games begins next week! … Read more