WOD 3 Rounds for reps: 1 Minute  max back squats 225/155, 2 Minute rest, 1 Minute max box jump overs 20, 2 Minute rest, 1 Minute max cals bike, 2 Minute rest.

WOD AMRAP in 15 Minutes: 55 Double-unders, 15 Chest-to-bar pull-ups, 5 hang power cleans 155/105. Event 3 masters qualifier.  Attention:  We will be selling RX bars at the box for $2.50 a bar. If people like them we will keep them in stock:) 

WOD Teams of 2: Max distance row in 30 Minutes. Attention: We had an unbelievable weekend at Ragnar for the Zions trail race! We would like to thank the 16 Helo Athletes that competed, our 2 volunteers, and our 1 unofficial camping volunteer 🙂 It was great couple of days running around in the mountains … Read more

WOD For time: 1000 Meter bike, 10 Wall walks, 10 Overhead squats 155/105, 500 Meter row, 50 Burpees, 5 Overhead squats 155/105. 18 Minute Cap! Attention:  First, Dallas made it out of surgery, yahoo, and we will keep you updated! Second, 16 athletes will be competing in the Zions Ragnar on Friday and Saturday so … Read more

WOD 3 Rounds for time: 400 Run, 40 Abmat sit-ups, 7 Deadlifts 315/205. Attention:  We started carrying some protein shakes in the fridge.  They are $2 and if you could make sure you let a coach know if you grab one or write it on the board like with the water that would be greatly … Read more

WOD Hero Wod “Nate” 20 Minute AMRAP: 2 Muscle-ups, 4 Handstand push-ups, 8 Kettlebell swings 70/53. In honor of Chief Petty Officer Nate Hardy, who was killed, February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

WOD For time: 10 Ground to overhead @135/95, 8 Ground to overhead @ 165/110, 6 Ground to overhead @ 185/125, 4 Ground to overhead @ 205/135, 2 Ground to overhead @ 225/155. 11 Minute time cap. This week is the beginning of CrossFit Regionals! So our wods will look similar to some of the wods … Read more

WOD 4 Rounds: 3 Minute clock, Row for calories 30/22, As many reps as possible of shoulder to overhead @115/75. Rest 2 minutes between rounds. Attention: There is only a 9 a.m. Wod! Further, if you are going on the bus up to Park City CrossFit Mountain Meltdown – please be there at the box between … Read more

WOD Back squats: 1-10-1-20-1-30. After the squats, 1 min max cals on bike. All sets should be heavy and the 1 rep should be a max lift for the day.  All warm-up reps should be done before starting the series which begins with the heavy 1 rep. Attention: First, we are getting a fancy dancy big … Read more