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

801-885-2674

  • Instagram - Black Circle
  • Facebook - Black Circle
Search

WOD for Thursday 190801

OPEN TEST 20:00 AMRAP 50 wall balls   20/16 50 double unders 40 box jumps   24/20 40 toes to bar 30 chest to bar pull-ups 30 barbell facing Burpee's 20 power cleans   145/115 20 jerks   145/115 10 snatches   145/115 10 muscle ups *last programmed 170727 STRENGTH Extended Mobility

WOD for Wednesday 190731

NINJA TURTLE 5 Rounds Every 4 Minutes: 3/2 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (225/155) 15/12 Calorie Row STRENGTH Tempo Deadlifts (performed at % of 1RM Clean weight) 7 sets of 1 rep, 7 sec ascent, 7 sec descent Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60%

WOD for Tuesday 190730

KELLY ROWLAND For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) STRENGTH MIDLINE 3 Supersets: 1 Minute Mountain Climbers 30 Sit-ups Rest 2 Minute Between Sets

WOD for Monday 190729

BEEF JERKY AMRAP 12: 21 Kettlebell Swings (53/35) 14 Kettlebell Reverse Lunges (53/35) 7 Push Jerks (155/105) STRENGTH Back Squats

WOD for Saturday 190727

REMINDER!!! ADVENTURE WOD SATURDAY! The only classes Saturday will be the 6 AM open gym or comp class and the 8 AM adventure WOD. For the adventure WOD we will be meeting at the gym at 8 AM sharp and leaving to go to Manila Park in Pleasant Grove. We will be doing a work out in the park. Part of that workout is an optional swim portion. So, if you would like to swim, come prepared to do so. Do not worry, if you do not want to swim there is an option in the workout for that. Manila Creek Pond Pleasant Grove, UT 84062 https://goo.gl/maps/uWEgtz9KTt1jsocZ8 If you arrive late to the gym and we are gone, you can use the map link above to get there. See you then!! Yes that means you!!

WOD for Thursday 190725

I am told there comes a time when it is time to retire a hat.  I’ll be sure to do that,....when the time comes. ROLLING FREIGHT TRAIN Ascending Ladder for 12 Minutes 1 Wall Ball, 30 Double Unders 2 Wall Balls, 30 Double Unders 3 Wall Balls, 30 Double Unders 4 Wall Balls, 30 Double Unders 5 Wall Balls, 30 Double Unders 6 Wall Balls, 30 Double Unders *** continue to add 1 Wall ball each round until 12 minutes has expired. Score is rounds plus reps. Wall Ball - 20/16 STRENGTH Extended Mobility

Added Session for this Wednesday the 24th!!

We are adding a 6:00 a.m. Open Gym/Comp Training Session to the Pioneer Day Holiday Schedule!! So, come work on skills, or do a short comp train session at 6:00 a.m., or attend our regular CrossFit session at 7:00 a.m.! See you there!!

Schedule Reminder!

Wednesday, July 24th 7:00 a.m. CrossFit Class Thursday, July 25th Regular Classes Friday, July 26th Regular Classes Saturday, July 27th 6:00 - 8:00 a.m. - Open Gym/Comp Class 8:00 a.m. Adventure WOD - plan on meeting at Elevated and going to a park.  If you desire, prepare to be wet, possibly to swim.  There will be an alternate to the swim...so come! It’ll be fun!

WOD for Wednesday 190724

REMEMBER!!!! One class at 7:00 a.m. for Wednesday! TRAIL BLAZER 3 Rounds: 800 Meter Run 80 Double-Unders 21 Push Presses Barbell - 115/85 STRENGTH Deadlifts & HSPU

WOD for Tuesday 190723

NOWHERE FAST For Time, with a 9:00 Time Cap: 50 Power Cleans On the Minute - 5 Toes to Bar Barbell - 155/105 lb The workout starts with 5 Toes to Bar. In the time remaining inside the minute, athletes work towards the 50 power clean total. At the turn of the minute, we return for 5 more Toes to Bar, cycling through this process until we either reach the 50 rep total, or the 9:00 time cap. STRENGTH 5 Sets of the Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean Set #1 - 60% of 1RM Power Clean Set #2 - 64% of 1RM Power Clean Sets #3+4+5 - 68% of 1RM Power Clean

WOD for Monday 190722

1st person to name the creature that is invading gets a free t-shirt (that may or may not fit)! HOT SAUCE AMRAP 3:00 21/17Calorie Row 21 Lateral Burpees over the Bar Max Overhead Squats Barbell - 75/55 lb Rest 3:00 AMRAP 3:00 18/14Calorie Row 18 Lateral Burpees over the Bar Max Overhead Squats Barbell - 95/65 lb Rest 3:00 AMRAP 3:00 15/12 Calorie Row 15 Lateral Burpees over the Bar Max Overhead Squats Barbell - 115/85 lb Rest 3:00 AMRAP 3:00 12/9 Calorie Row 12 Lateral Burpees over the Bar Max Overhead Squats Barbell - 135/95 lb STRENGTH Back Squats

July 22nd - 27th Schedule

We have a Holiday week upon us again and our schedule will be modified...please take note! Monday - Regular Schedule Tuesday - Regular Schedule Wednesday (Pioneer Day) - 7:00 a.m. class only Thursday - Regular Schedule Friday - Regular Schedule Saturday - 6:00 a.m. Open Gym/Comp Train 8:00 a.m. Adventure WOD at Manila Pond in PG.  Water will be present but not mandatory.

WOD for Saturday 190720

WEWORK 4 Rounds, with a 30:00 Time Cap: 800m Team Wreckbag Run 60 Deadlifts 60 Front Squats 60 Push Jerks 800m Team Wreckbag Run 50 Deadlifts 50 Front Squats 50 Push Jerks 800m Team Wreckbag Run 40 Deadlifts 40 Front Squats 40 Push Jerks 800m Team Wreckbag Run 30 Deadlifts 30 Front Squats 30 Push Jerks STRENGTH Power Cleans

WOD for Friday 190719

now, you go out and play SCARFACE 2 Rounds: 8 Power Snatches (155/105) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (135/95) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (115/85) 8 Bar Facing Burpees STRENGTH Snatch

WOD for Thursday 190718

C-160710 10 min AMRAP 10 Hang Power Snatch 10 OHS 10 Power Clean 10 Thrusters 10 Sumo Deadlift High Pull Barbell - 95/65 STRENGTH Extended Mobility

WOD for Wednesday 190717

METER MAID For Time: 200m Run, 27 Wallballs, 27 Box Jumps 200m Run, 21 Wallballs, 21 Box Jumps 200m Run, 15 Wallballs, 15 Box Jumps 200m Run, 9 Wallballs, 9 Box Jumps Wallball - 20/16 Box Jumps - 24/20 STRENGTH On the Minute x 7: Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4 Hang Squat Cleans + 4 Push Jerks Min #5 - 3 Hang Squat Cleans + 5 Push Jerks Min #6 - 2 Hang Squat Cleans + 6 Push Jerks Min #7 - 1 Hang Squat Clean + 7 Push Jerks Barbell Loading - 53% of 1RM

WOD for Tuesday 190716

First things first...there are still volunteer spots open for the Southwest Championships that will be held just down the road at UVU...and Elevated CrossFit American Fork has two teams that will be competing at the two day CrossFit competition!  ...and volunteers get a ton a swag!! Including the new Reebok Nano 9!  Ask a coach if you want more information! Row Row Row Your Boat! STRENGTH Handstand Push-ups

WOD for Monday 190715

TAILSPIN AMRAP 14: 15 Thrusters 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders Barbell - 95/65 STRENGTH 3rd Week of Stamina Squats