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

801-885-2674

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WOD for Friday 180831

GO FISH For Time:   1,000 Meter Row Directly into… 3 Rounds:   21 Deadlifts   15 Barbell-Facing Burpees   9 Push Jerks

WOD for Tuesday 180828

CRISS CROSS AMRAP 15: 30 Double-Unders 15 Power Cleans (115/80) 30 Double-Unders 15 Toes to Bar Strength Pull-ups, HSPU, Dips

WOD for Monday 180827

QUICK SAND Alternating “On the Minute” x 8 (4 Rounds): Even Minutes – 22-20-18-16 DB Snatches  Odd Minutes – Max Burpee Box Jump Overs  Rx Dumbbell – 50/35 Rx Box – 24″/20″

WOD for Tuesday 180821

Memory Lane 3 rounds for time of: 50 double-unders 10 overhead squats 115/85 50 double-unders 3 bar muscle-ups 50 double-unders 10 dumbbell snatches 50/35 50 double-unders 3 bar muscle-ups

THROWDOWN THIS SATURDAY!!!

We’ve opened up more spots for teams at this Saturday’s THROWDOWN!! Sign up quick to make sure your team gets in. If you don’t have a teammate, let Rob know...there are others that want to do it that are looking for partners too. This is for FUN.  We are family, so there is no pressure.  Everyone that enters is going to have a good time and the WOD’s will be scaled so all will be able to do them. If you are on the fence, get off before you get slivers in your derrière. Bring your family/friends! And, if you know where to look, you’ll find WOD #4....the rest are on the site.

WOD for Monday 180820

18.2 or 2.81 or 128 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 (1 DB/arm) Bar-facing burpees *12 min time cap 2.81 10-9-8-7-6-5-4-3-2-1 of the samemovements 128 55 DB Squats 55 BB Facing Burpees Strength Back Squats

WOD for Thursday 180816

If you were so unfortunate to have missed Wednesday, today is your lucky day!! You get to do Wednesday’s WOD!! HALF BAD AMRAP 18: 20 Deadlifts (185/135) 15 CTB Pull-Ups 20/15 Calorie Row 15 CTB Pull-Ups If you came Wednesday and partook...here is your reward: ALL THE WAY BAD AMRAP 4: 30 Mountain Climbers 40 Double Unders 30 Lateral Bar Hops (loaded bar) Rest 3: AMRAP 4: 40 Lateral Bar Hops (unloaded bar) 50 Double Unders 40 Mountain Climbers Rest 3: AMRAP 4: 20 Mountain Climbers 30 Double Unders 20 Lateral Bar Hops (loaded bar elevated on 45# plates) Skill/Strength Hollow Body Bar hang Floor Rings Kip

NATE & JOYCE

Congratulations to Nate & Joyce!! We are all excited for you and your future together!

NATE & JOYCE

Congratulations to Nate & Joyce!! We are all excited for you and your future together!

WOD for Tuesday 180814

Don’t Forget! - Registration for the ECFAF THROWDOWN is LIVE! If you haven’t registered yet, find the kiosk at the gym and get it done! It’s coming fast!!  11-1/2 days from the time of this post. SKY HOOK 3 Rounds: 20 Hang Power Cleans 20 Front Squats 20 Push Presses Rx – 115/80 STRENGTH/SKILL Push Press

THROWDOWN WOD #3

WOD #3 Clean and Jerk Ladder Ascending weight EMOM (Every minute on the minute) Men’s Rx - 115, 135, 155, 175, 195, 215, 225, 235, 245, 255 Women’s Rx - 85, 95, 105, 115, 125, 135, 145, 155, 165, 175 Scaled - (M/W) 45/15, 65/35, 85/45, 95/55, 105/65,  115/75, 125/85, 135/95, 145/105, 155/115