WOD for Tuesday 190129

AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 30 Air Squats 20 Barbell-Facing Burpees 15 Deadlifts (275/185) On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.

Nutrition Tip - By Coach Sam

One of the best things you can do to help with your nutrition is track what you are eating on a daily basis. If you don’t track, it is very easy to become forgetful of what you have eaten in a day. This turns into over eating, under eating, or not eating good quality food which has large negative impacts on your overall nutrition. There are many apps out there that can help you track your food. My Fitness Pal, MacroTrak, Beyond The Whiteboard, etc. Don’t like apps? Get a notebook and make your own food journal. So challenge yourself this week to record what foods you are eating. You don’t even have to track macros etc. just track what you are eating. Then after this week, look back and anal

WOD for Monday 180128

Life Jacket AMRAP 5: 27/23 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-Ups Rest 5:00 AMRAP 5: 21/18 Calorie Row 21 Thrusters (95/65) 21 TTB Rest 5:00 AMRAP 5: 15/13 Calorie Row 15 Thrusters (75/55) 15 Pull-Ups Strength Front Squats

WOD for Saturday 190126

Bird in a Pie For Time complete: One of the following: 1 Mile Run or 2000M Row or 150 KB Swings (24/16kg) And Then: 10 Rope Climbs 50 Clean and Jerks (135/95)

****Lost Ring****

One of our member-athletes has lost her wedding ring.  She thinks she may have left it at our Box/Gym.  Please check your gym bags, kids toys, purses, etc to see if it somehow ended up with you. Thank you!!

WOD for Friday 190125

TOP DOWN With a 12:00 Time Cap: 25 Barbell-Facing Burpees 25 Squat Snatches (115/80) 25 Barbell-Facing Burpees In time remaining until the 12:00 cap, establish: 1-Rep Hang Snatch (Part B) (Power or Full Squat Snatch is acceptable) Strength 2 Rounds prior to WOD at low intensity, 3 rounds beginning 4 min post WOD at Med/High Intensity: 15/12 Cal Row 50’ DB Walking Lunge (50’s/35’s) 15/12 Cal Row Rest 1:00 between rounds

WOD for Thursday 190124

THE HATCHLING For Time or Reps with a 15 min time cap: 2 Strict Pull-Ups 2 Ring Dips 20 Split Jumps 3 Strict Pull-Ups 4 Ring Dips 30 Split Jumps 4 Strict Pull-Ups 8 Ring Dips 40 Split Jumps 5 Strict Pull-Ups 16 Ring Dips 50 Split Jumps 6 Strict Pull-Ups 32 Ring Dips 60 Split Jumps 5 Strict Pull-Ups 16 Ring Dips 50 Split Jumps 4 Strict Pull-Ups 8 Ring Dips 40 Split Jumps 3 Strict Pull-Ups 4 Ring Dips 30 Split Jumps 2 Strict Pull-Ups 2 Ring Dips 20 Split Jumps Strength Extended Mobility

WOD for Tuesday 190122

LAY-UP For Time: 25-20-15-10-5: Box Jump Overs (24"/20") Toes to Bar Directly into... 5-10-15-20-25: Hang Power Snatch (75/55) Wallballs (20/14)

WOD for Monday 190121

GO FISH For Time: 1,000 Meter Row Directly into… 3 Rounds: 21 Deadlifts 15 Barbell-Facing Burpees 9 Push Jerks Rx Barbell – 155/105

WOD for Saturday 190119

"On the 5:00" x 5 Rounds: 5 DB Hang Clean and Jerk, left arm (50/35) 5 DB Hang Clean and Jerk, right arm (50/35) 10 Alternating Dumbbell Power Snatches 10 CTB Pull-Ups 15/12 Calorie Row

Athlete Spotlight!

Brianna, Aaron, Avery, Ardrey, Antony Singh We have a gym-full of amazing people!  We are going to do a better job of sharing about them. Today’s spotlight falls on Bri Singh.  She is awesome!  Always bubbly and cheerful; everyone in the women’s class knows when she walks in the room. The class definitely misses her when she is absent. A few things about Bri in her own words: * I grew up playing basketball, swimming and doing my all time favorite sport, water polo. I moved to Utah after college, met my hubby and have never left! *I’m coming up on my 2nd year of CrossFit and honestly I never thought I’d say that! I always thought crossfit wasn’t for me. Too competitive and crazy 🤣. I trie

WOD for Friday 190118

SEA LEGS In a 15:00 Time Cap: 2 Rounds: 30/24 Calorie Row 25 Box Jump Overs (24"/20") 20 Front Squats (135/95)* Time Remaining in the 15:00 Cap: Build to a 1RM: 1 Squat Clean 1 Hang Squat Clean 1 Jerk *Front Squat weight should be something you can Squat 21+ times without stopping when fresh.  Most should scale this weight...if you need to break it into more than 2 sets during the WOD, the weight is too heavy.

WOD for Thursday 190117

BEAR COMPLEX ON THE 2:00 Every 2:00 starting at 0:00 complete 3 Bear Complexes 1 Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 BTN Push Jerk *ascending weight each round Strength Extended Mobility Session

WOD for Wednesday 190116

FRANK THE TANK In a 5:00 window: 50 Wall Balls 20/14 (Buy-in) In remaining time AMRAP 12 Deadlifts 185/135 12 Barbell Facing Burpees Over the Bar Rest 5:00 In a 5:00 window:     50 Wall Balls 20/14 (Buy-in)   In remaining time AMRAP     9 Deadlifts 225/155     9 Barbell Facing Burpees Over the Bar Rest 5:00 In a 5:00 window:     50 Wall Balls 20/14 (Buy-in)   In remaining time AMRAP     6 Deadlifts 275/185     6 Barbell Facing Burpees Over the Bar STRENGTH Back Squats I like this day!

Nutrition Weekly Thought

“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit” -Aristotle The best way to make a large change is by making a small change, and then to make it again, and again, and again, until that small change is a habit we don’t have to consciously think about. It will become something we “just do.” So make a decision...any small decision that can positively influence your nutrition.  Then, make it again tomorrow, and the next day, and the next.  Make it until it is you...just the way you are...and you will be amazed at the huge change that it becomes. What can I change?  Stop soda....or drink 1/2 of what you usually do each day; eat 1/2 the portion sizes you normally d

WOD for Tuesday 190115

CHAIN REACTION 3 Rounds: 5 Burpee Wall Balls 20/16 7 Toes to Bar 6 CTB Pull-Ups 5 Bar Muscle-Ups Directly into... 3 Rounds: 9 Power Cleans 9 Push Jerks Rx Barbell - 135/95 STRENGTH MIDLINE or MU Work

WOD for Monday 190114

DOUBLE DATE AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double-Unders 15 Overhead Squats (95/65) 30/25 Calorie Row Strength/Skill Snatch

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