777 Auto Mall Drive, Suite 110, American Fork, UT 84003, USA

801-885-2674

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WOD for Monday 180430

P.U.H.S.A.P.I.D. Today’s WOD is functional fitness at its best!! 1 Round For Time: 50 reps of Pick Up Heavy Stuff And Put It Down

WOD for Saturday 180428

"HURRICANE" 3 Rounds: 800 Meter Run 21 Power Cleans (155/105) Aptly named workout as we get everything ready to move.  All for the better!

WOD for 180427

"TKO" 1 Round for Time: 40/27 Calorie Row 27 CTB Pull-Ups 21 Push Jerks 15 Overhead Squats 9 Squat Snatches Rx - 115/80 Strength - Choice between Tempo Front Squats and Strict Press

WOD for 180426

Paige participated in her 1st competition last weekend and did a great job representing Elevated CrossFit!!!  In a field of approximately 50 women, most of them 8 or more years older than her, she managed to take 2nd in one of the WOD’s and had solid performances to be proud of in the rest!  We love Paige!! Great job! 4 Rounds for Time 10 deadlifts 225/155 15 Wallballs 20/16 50 Double Unders (Rx+ get to do 5 rounds! Lucky!) Strength - Ring Dips and Turkish Get-Ups

We are MOVING!!!

April 30th will be our last day at our current location!  It’s been a good place for us, but we’ve outgrown it. Don’t Worry!  We are not going far.  Our new address is 777 South Auto Mall Drive in American Fork. We will be in a larger warehouse so we aren’t bumping into each other all the time. Friday night we will begin moving and we’ll finish up Monday.   Show up for your regular WOD and you’ll get what you came for. Please talk to one of the coaches to have your questions or concerns addressed. It’s going to be good!!!

WOD for Tuesday 180424

“That which we persist in doing becomes easier to do, not that the nature of the thing has changed, but our power to do so is increased.” -Ralph Waldo Emerson Apparently, Ralph, or Waldo or whatever Mr. Emerson went by, never tried his theory out on burpees, because they are still horrible. Traffic Jam Part #1 In a 5:00 Window: 600 Meter Run Time Remaining, AMRAP: 12 Hang Power Snatch (95/65) 12 Barbell-Facing Burpees Rest 5:00 Part #2 In a 5:00 Window: 400 Meter Run Time Remaining, AMRAP: 9 Hang Power Snatch (115/80) 9 Barbell-Facing Burpees Rest 5:00 Part #3 In a 5:00 Window: 200 Meter Run Time Remaining, AMRAP: 6 Hang Power Snatch (135/95) 6 Barbell-Facing Burpees Strength - HSPU / Strict

Nutrition Challenge Reminder

Have you fallen off the wagon?  If so, get back on!  There is still time to put this last weeks effort to good use. If you are still going strong, great job!! Keep up the good work and cruise into the finish with your newly formed habits.  Don’t let these habits, still in their infancy, be for naught.  They pay HUGE dividends over the long term. Remember, there is a great prize up for grabs, so keep at it!

WOD for Monday 180423

Skyler drinking the best water around during Saturday’s adventure WOD....most of you missed out.  Stay tuned for the announcement of the next one! 2018 AGOQ #1 For Time: 4 Thrusters, 1 Rope Climb 8 Thrusters, 2 Rope Climbs 12 Thrusters, 3 Rope Climbs 135/95 Strength - Week 4 of Back Squat Wave work

WOD for Saturday 180421

We will start working in our Adventure WOD’s now that it’s warming up so pay attention to the website on Thursdays and Fridays going forward. The schedule for this Saturday is: 6:30 a.m. Competitors Training 8:00 a.m. Regular WOD 9:00 a.m. Regular WOD or Adventure WOD ***your choice Regular WOD: In Teams of 3, For Time: 100 Calorie Row 100 Box Jump Overs (24″20″) 100 Power Snatches (75/55) 100 Thrusters (75/55) 100 CTB Pull-Ups 100 Thrusters (75/55) 100 Power Snatches (75/55) 100 Box Jump Overs (24″20″) 100 Calorie Row *one athlete works while the other two rest Adventure WOD ****Bring shoes you can get dirty in case we encounter some mud on our hike/run/jog ****We will be back by noon

WOD For Friday 180420

Girls and Pull-ups?  Absolutely! Sammy and Michelle owning them! N.Q.A.G.O.Q. # 2 4 Rounds For Time 25 Lateral Box Overs 24/24 5 Cleans 245/170

Adventure WOD this Saturday!!!

Stay tuned for details, but plan on meeting at Elevated at 8:45 and leaving by 9:05; we will be back by noon. Unless we announce differently, come prepared to go hiking and plan on there being a little mud...not a total mud fest but don’t wear shoes that can’t get dirty.

WOD for Thursday 180419

3 min to complete 500 M Row AMRAP Pull-ups Rest 2 min 3 min to complete 25 Burpees AMRAP Wall-Balls 20/16 Rest 2 min 3 min to complete Run 400 M AMRAP Ring Dips Rest 2 min 3 min to complete 40 KB Swings 32/20 AMRAP Toes-To-Bar

WOD for 180417

***Don’t forget to turn in your nutrition challenge worksheet do last week...due immediately.  You can take a picture of them and text them to Rob if that helps. Stewart Cometh (The Tax Man) Ascending Ladder for 9 Minutes: 2 CTB Pull-ups, 1 Power Snatch (135/95) 4 CTB Pull-ups, 2 Power Snatch (135/95) 6 CTB Pull-ups, 3 Power Snatch (135/95) 8 CTB Pull-ups, 4 Power Snatch (135/95) 10 CTB Pull-ups, 5 Power Snatch (135/95) Continue to add (1) to each movement per round. *athletes may substitute ring muscle-ups for CTB pull-ups  1:2

WOD for Monday 180416

4 Rounds: 75 Lateral Over the Bar Hops 50′ DB Front Rack Walking Lunge (50’s/35’s) 5 Power Cleans (205/145) Rest 2:00 between rounds.

WOD for Saturday 180414

Adderall Part #1 In a 10:00 Window: Run 1 Mile (1600 Meters) Time Remaining, Max Power Clean and Jerks (135/95) — Rest 3:00 — Part #2 In a 7:00 Window: Run 800 Meters Time Remaining, Max Power Snatches (115/80) — Rest 3:00 — Part #3 In a 4:00 Window: Run 400 Meters Time Remaining, Max Thrusters (95/65)

WOD for Friday 180413

Friday the 13th!  Nothing scary about that...We face scarier WODs than that every day... 1 Round for Time: 1,000m Row 30 Deadlifts (225/155) 50 Barbell-Facing Burpees

WOD for Thursday 180412

Steady as She Goes 30min EMOM: 1 deadlift 1 hang power clean (low hang - just above the knee) 1 push jerk First 10 minutes/reps of each movement  are completed at 135/95 Second 10 minutes/reps are completed at 155/115 Last 10 reps are completed at 175/135 3 scores = weights used in each set of 10 Ex: 95 - 115 - 135 Rx