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WOD for Saturday 190330

ROPE-A-DOPE Teams of 3: AMRAP 25: 90/75 Calorie Row 60 Alternating Dumbbell Snatches (70/50) 300 Double-Unders 15 Rope Climbs (15')

WOD for Friday 190329

MACHO MILE 4 Rounds: 400 Meter Run 3 Rounds of “Macho Man” (135/95) (1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Push Jerks)

WOD for Thursday 190328

190328 5 rounds for time of: Lunge 30 feet 15 pull-ups 30 push-ups *Lunge as long as possible *Pull-ups and Push-ups as strict as possible

WOD for Wednesday 190326

A single effort today.  As part of our post OPEN de-load week you may notice lighter and less volume this week.  This is to give our bodies a better chance to fully recover from the intensity of the past 5 weeks. Don’t fret.  Next week we will be starting anew, no holds barred. DEAD BROKE On the 0:00, Part #1: In a 5:00 Window... Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (205/145) 8 Box Jump Overs Rest 5:00 On the 10:00, Part #2: In a 5:00 Window... Buy-In: 35/25 Calorie Row Time Remaining, AMRAP: 8 Deadlifts (245/165) 8 Box Jump Overs Rest 5:00 On the 20:00, Part #3: In a 5:00 Window... Buy-In: 20/15 Calorie Row Time Remaining, AMRAP: 4 Deadlifts (275/185) 8 Box Jump

WOD for Tuesday 190325

Aaaahhh!  Relief!  Congratulations and great job! You’ve made it through the Open!  I hope you have learned something about yourself; learned that you have grit and determination; that you can do hard things; that you are stronger than you thought you were; learned that the hard work you are putting in is paying off! I hope you’ve uncovered some weaknesses.  I sure have.  Weaknesses can be disappointing, though they shouldn’t be...it is time to find them refreshing. We have so much to work on. We can be so much better, so much stronger, mentally and physically. There is a lot to do, so let’s go after it with intent, determination and fortitude! INNER TUBE 25-20-15-10-5: Power Snatches (75/55

WOD for Monday 190325

If you haven’t done 19.5 yet, today’s your last chance.  If you’ve already had that...er....”experience”, you can redo it (psycho) or do the WOD below: RUN AND GUN 400 Meter Run  30 Wallballs (20/16) 400 Meter Run 30 DB Hang Clean and Jerks (50/35) *a 500M row may be substituted for the 400M run STRENGTH Back Squat

Nutrition Challenge Tip

Does anyone follow Crumbl Cookies to see what flavor cookie they come out with each week?...No, just me? Have you been struggling with your sweet tooth since we have started the challenge? Well here is a recipe I am sure will curb that while still being healthy. One of my new favorite things to eat for breakfast is almond joy oatmeal. It is the perfect amount of sweet while still maintaining healthy habits in your eating. Following the recipe it's 4 blocks of fat, 4 blocks of protein, and 3.5 blocks of carbs. Don't fret, it still follows the 40,30,30 rule that we are trying to keep for portion control. If you are over (on a 3 block meal plan) just subtract one block each at another meal or a

WOD for Saturday 190323

A good number of us have yet to do 19.5...your team needs your score, so come in and let’s get it done! Let’s see if the PM classes can show in force to tie up the CLASH of the MERIDIEMS. We learned last time that it is all about team...no single person can push the needle far enough to swing the comp. For Saturday, it’s 19.5...unless you’ve already done it...if you have....a good day of active recovery testing some movements: Standing Long Jump Vertical Leap 250M Row AMRAP Sit-ups 1:00 AMRAP Sit-ups 2:00 AMRAP Air Squats 1:00 Plank Hold for time AMRAP Wall Balls 2:00 etc... You may pick and choose from these or do others not listed.

WOD for Friday 190322

And 19.5 is Fran on Steroids! Bring your family and friends to cheer you on Friday night as you do 19.5....if you can’t come sometime between 4:30 and 7:30, we’ll get you taken care of during another another class. Remember, these count towards the inter-gym Clash.....so, give it your all!     More than anything, Have Fun! 19.5 33-27-21-15-9 Thrusters 95/65 Chest-to-bar Pull-ups Really, it’s nothing...Wednesday we did 50 thrusters in a row after we already wore our legs down with back squats.

WOD for Thursday 190321

If you missed Wednesday, the choice is yours between today’s and yesterday’s: Springy 400m Run/500m Row 40 DB Snatches (alt arms) 35/25 40 DB Cleans (alt arms) 35/25 40 Abmat Sit-ups 400m Run/500m Row Strength Extended Mobility

WOD for Wednesday 190320

FRUITBAT 3 AMRAPS - Rest 2:00 between rounds AMRAP #1 - 2:00, AMRAP #2 - 3:00, AMRAP #3 - 4:00 10 Push-ups 40 Lateral Bar Hops 10 Pull-ups 10 Ring Dips STRENGTH On the :30s X 10 - 2 Deadlifts Sets 1-2, at 0:00 and 0:30 - 63% of 1RM Sets 3-4, at 1:00 and 1:30 - 66% Sets 5-6, at 2:00 and 2:30 - 69% Sets 7-8, at 3:00 and 3:30 - 72% Sets 9-10, at 4:00 and 4:30 - 75%

InBody Body Composition Analysis!!!!

Monday, March 18th, from 4:30 p.m. - 7:30 p.m. Nutrishop will have their InBody body composition analyzer at Elevated CrossFit to let everyone get their free test done! Come take advantage of this great service that Nutrishop is offering. You will learn your lean muscle mass, hydration level, fat percentage, limb composition comparison, weight, etc.  This info is kept as private as you want it, and is tracked by the machine for your future reference. Be there!!!....,and sign up for the Nutrition Challenge while you are at it!

WOD for Saturday 190316

RAP SHEET With constant motion and slowly: 21 single-arm dumbbell rows, each arm 9 ring dips (deep and strict) 30 squats 15 single-arm dumbbell rows, each arm 12 ring dips 30 squats 9 single-arm dumbbell rows, each arm 15 ring dips 30 squats Men: 50-lb. dumbbell Women: 35-lb. dumbbell ****Not for Time; for quality movement, constant motion

WOD for Friday 190315

19.4 For time: 10 Snatches (95/65) 12 bar facing burpees Rest 3 minutes, then: 3 Rounds 10 Bar Muscle-Ups 12 bar facing burpees Time Cap: 12 minutes

The REAL Challenge

The REAL challenge seems to be to get people to commit fully, 100% all in. Whether it comes to the Nutrition Challenge, attending regularly or going after each workout as if it really matters, we need to commit. This is a fight. We all say we want to change, to gain muscle, to get leaner, to become faster, stronger...to just be fitter. Every day we each feel a pull in the opposite direction. Whether that is the warm bed, our jobs, fatigue, soda, ice cream, pizza, candy, limited time, etc., the pull is there. It is not easy. But, we are strong, motivated, tough and determined. If you don’t feel that way on a particular day, come in anyway.  Just making that move proves you are the Strong, the

The Clash begins Friday!!

19.4 will be announced Thursday! Put your game face on, and check out the teams (they will be posted sometime Friday).  Fear not, you are on your friend’s team! The a.m. classes have challenged the p.m. classes to prove which Meridiem is the fittest.  So, push hard to do your best when you do 19.4. Bragging rights are on the line.  Just an FYI...the challenge came from the a.m. classes, but the p.m. classes insist it won’t be a challenge. You don’t have to do anything but show up and do your thing.  Have fun with it!

WOD for Thursday 190314

RUDDER 5 Rounds (moderate intensity): 5 Suitcase Deadlifts (each side)  30 Double-Unders 10 Russian Kettlebell Swings (chest-level) 30 Double-Unders 15 AbMat Sit-Ups *Choose a light KB that you will use for both Suitcase Deadlifts and the KB Swings. *The goal for this WOD is to complete it using a controlled intensity throughout; intensity that does not require rest.