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

801-885-2674

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WOD for Saturday 190830

First things first... Schedule: Saturday - 8:00am Monday - 8:00am On another note, our teams are doing well in the Southwest Championships. The second day of competition is Saturday the 30th, so if you get a chance, head to the McKay Event Center at UVU and support your fellow athletes. Rob has a spare pass for entry on Saturday and the first one of our Elevated Family to text him (801) 885-2674, requesting it, gets it! Our teams go around 8:45 am and 1:30 pm..,the schedule should be solidified online early in the morning...click the link below to find the Schedule . We hope to see you there! Now for the WOD Three Stooges (Individual Version) For Time: 30/21 Calorie Row 30 Box Jum

Labor Day Weekend Schedule

Friday:    6:00am    4:30pm 5:30pm Saturday:    8:00am Monday:    8:00am Have a fun and safe Labor Day weekend! Free time? Come to UVU and watch our two Elevated CrossFit teams participate in the Southwest Championships CrossFit competition! For more info follow the link below:

WOD for Friday 190830

SQUEAKY CLEAN 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85 STRENGTH Clean Complex Every 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean

WOD for Thursday 190829

TABATA PLUS - R - 170825 -for total reps perform the following: 2:00 row for cal Then Tabata pull-ups Rest 2:00 2:00 ring dips AMRAP Then Tabata push-ups Rest 2:00 2:00 Russian Twists 25# AMRAP Then Tabata sit-ups Rest 2:00 2:00 sprint around mkt Then Tabata air squats

WOD for Wednesday 190828

HALFTIME 30-20-10: Dumbbell Power Snatches (50/35) Wallballs (20/14) Directly Into... 10-20-30: Bar-Facing Burpees Calorie Row

WOD for Saturday 190824

SATURDAY SCHEDULE REMINDER Our facility is being used Saturday for an Olympic lifting seminar. Our schedule this Saturday will be limited as a result: 6:30-8:00am Open Gym/Comp Class 8:00-9:00am Regular CrossFit FOUR ON THE FLOOR 3 Rounds (30 Minute Cap): 150 Double Unders 25/20 Calorie Row Directly Into... 15 Clean and Jerks (95/65) 12 Clean and Jerks (115/85) 9 Clean and Jerks (135/95) 6 Clean and Jerks (155/105) 3 Clean and Jerks (185/135)

WOD for Friday 190823

SATURDAY SCHEDULE REMINDER Our facility is being used Saturday for an Olympic lifting seminar. Our schedule this Saturday will be limited as a result: 6:30-8:00am Open Gym/Comp Class 8:00-9:00am Regular CrossFit Crazy Stairs 10 Rounds of ""CTB Cindy"" 50/35 Calorie Row 30 Power Snatches (115/85) STRENGTH Snatches

WOD for Wednesday 190821

FRANK THE TANK PART I AMRAP 5: Buy-In: 50 Wall Balls (20/14)  AMRAP in Time Remaining: 12 Deadlifts (185/135) 12 Barbell Facing Burpees Rest 5 Minutes PART II At 10:00 AMRAP 5: Buy-In: 35 Wall Balls (20/14) AMRAP in Time Remaining: 9 Deadlifts (225/155) 9 Barbell Facing Burpees Rest 5 Minutes PART III At 20:00 AMRAP 5: Buy-In: 20 Wall Balls (20/14) AMRAP in Time Remaining: 6 Deadlifts (275/185) 6 Barbell Facing Burpees Three separate scores of total reps (Deadlifts + Barbell Facing Burpees) per part STRENGTH Handstand Walk Conditioning 5 Rounds, Not For Time: 250 Meter Row 40 Double Unders 30' Handstand Walk

WOD For Monday 190819

I swear I posted this Sunday night... DIRTY WATER 100 Double Unders 800M Run 60/45 Calorie Row STRENGTH Stamina Squats

WOD for Tuesday 190820

30 ROCK AMRAP 20: 30 Kettlebell Swings (24/16) 30 Push Presses (95/65) 30/25 Calorie Row 30 Toes to Bar STRENGTH Presses

WOD for Saturday 190817

CHIPS AHOY For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats (135/95) 800 Meter Run 15 Overhead Squats (135/95) 400 Meter Run 30 Chest to Bar Pull-Ups

WOD for Friday 190816

HANGNAIL AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/20 Calorie Assault Bike 20 Barbell Facing Burpees 15 Deadlifts (245/165) STRENGTH Deadlifts

WOD for Thursday 190815

170805 1:00 MARKS 1:00 of each movement, 2:00 rest between AMRAP of each RIng Dips  TTB  Box Jumps 30/23 Burpees  Push-ups  Pull-ups  Air squats  Double unders  Cal Row

WOD for Wednesday 190814

IHOP AMRAP 15: 60 Double Unders 30/26 Calorie Row 5 Power Cleans 5 Hang Squat Cleans 5 Squat Cleans Barbell Pounds - 135/105 STRENGTH For Time: 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Cleans (85%)

WOD for Monday 190812

HIT AND RUN 3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches (70/50) 21 Single Dumbbell Squats (70/50) STRENGTH Squats