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

801-885-2674

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WOD for Thursday 191031

REMEMBER- No PM classes on Halloween! But you can come in the morning!!! TPG 3 Rounds (low intensity): 1:00 Light Row 10 Dumbbell Hang Clean and Jerks (light load) 10 Glute Bridges 1:00 Light Bike 3 Walkouts  6 Slow Wall Squats  Into 3 Rounds: 4 Strict Pull-Ups 8 Kettlebell Swings (light) 12 Air Squats 24 Double-Unders 48 Mountain Climbers

WOD for Wednesday 191030

TRI SPRINT INTERVALS V2 3 Rounds: AMRAP 4: 30 Shuttle Runs (10 Meters) 10 Burpees Max Calorie Row Rest 4 Minutes Between Rounds

Halloween Schedule

IMPORTANT:   There will be no PM classes on Halloween. Morning classes will run at regularly scheduled times. (Stay out of the candy bowl, and out of your kid’s candy) Go eat some broccoli and steak! Yum

WOD for Monday 191028

GUANTANAMO For Time: 50/40 Calorie Row 50 Burpees ... Directly into: 3 Rounds: 50 Wallballs (20/16) 30 Alternating Single Dumbbell Power Snatches (50/35)

WOD for Saturday 191026

WRONG TURN (Individual Version)  5 Rounds: 9 Front Squats (115/85) 7 Burpee Box Jump Overs (24"/20") 5 Bar Muscle-Ups 200m Plate Run 45/35 Rest 2:00 between rounds. Or in Teams of 2 with one person completing a full round while their partner rests AMRAP 25: 9 Front Squats (115/85) 7 Burpee Box Jump Overs (24"/20") 5 Bar Muscle-Ups 200m Plate Run (45/35)

WOD for Friday 191025

Not real excited to say it, but..... only two months til Christmas!!  And so we have another of Dave Castro’s early Christmas gifts: 20.3 is the same as 18.4 For time: 21 deadlifts, 225/135 21 handstand push-ups 15 deadlifts, 225/135 15 handstand push-ups 9 deadlifts, 225/135 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 min merry flipping Christmas!

WOD for Wednesday 191023

JACK-IN-THE-BOX For Time: 1000 Meter Row 800 Meter Run 10 Bar Muscle-Ups 40 Single DB Box Step-Ups (50/35# to 24"/20") 10 Bar Muscle-Ups 800 Meter Run 1000 Meter Row

STANDINGS AS OF WEEK 2

After two weeks in the Open our ECFAF team standings are shown in the picture above. Great job to everybody that participated!  For this next week make sure you come and do your best and remember to report your scores online.

WOD for Tuesday 191022

MAYDAY On the 0:00... "Mayday" Part #1 50/35 Calorie Row 200' Handstand Walk 50/35 Calorie Row On the 15:00.... "Mayday" Part #2 21 Deadlifts (225/155), 9 Strict Deficit HSPU (7"/5") 15 Deadlifts (295/205), 15 Strict Deficit HSPU (4.5/3") 9 Deadlifts (315/215), 21 Strict HSPU On the 35:00... "Mayday" Part #3 3 Rounds: 12/9 Calorie Air Row, 6 Hang Power Cleans (135/105) 12/9 Calorie Row,6 Push Jerks (135/105)

WOD for Monday 191021

ROADIES 2 Rounds: 70 Wallballs (20/14)  50/35 Calorie Row 30 Alternating DB Power Snatches (50/35) 15 Bar Muscle-Ups So far, the Open workouts have been small sets and high rounds.  We are betting that soon we will see something where we have to think about break-up strategies for rep failure management.

WOD for Friday 191018

OPEN WOD 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50/35 pound dumbbells

WOD for Thursday 191017

Pre-Game 5:00 Row: Minutes 1+2 - Light Pace Minutes 3+4 - Moderate Pace Minute 5 - 85% Pace 2 Rounds: 5 Pausing Overhead Squats 75/55 250m Light Row/300M Run 5 Thrusters 75/55 20 AbMat Sit-Ups 2 Rounds of :30s at each station: Superman Rocks  Hollow Rocks  Overhead Circles Glute Bridges  5:00 Row: Minutes 1+2 - Light Pace Minutes 3+4 - Moderate Pace Minute 5 - 85% Pace

CrossFit Open Teams!!

To mix things up, and provide a little more excitement for this years Open, we have divided the athletes that have registered online for the Open, into teams. These teams can be found on the whiteboard on the west side of the box. Take a look, find out who is on your team....the teams have been fairly evenly divided to ensure no glaring disparity and to create as even of a competition as possible. You will see that, after the first weeks Open WOD, only 2 points separate the 1st and last place teams. So, every athlete counts. Don't worry, this is all for fun, and there will be some kind of a prize/reward for the winning team at the end of the five weeks. Stay posted for more details, and hav

WOD for Wednesday 191016

W Primer 3 Rounds (18:00 total) 2:00 AMRAP 30-40% of your Max Strict HSPU 12 CTB Pull-Ups Max Calorie Row 1:00 Rest 2:00 AMRAP 30-40% of your Max Strict HSPU 12 Box Jump Overs Max Calorie Row 1:00 Rest

WOD for Wednesday 191016

W Primer 3 Rounds (18:00 total) 2:00 AMRAP 30-40% of your Max Strict HSPU 12 CTB Pull-Ups Max Calorie Row 1:00 Rest 2:00 AMRAP 30-40% of your Max Strict HSPU 12 Box Jump Overs Max Calorie Row 1:00 Rest

WOD for Monday 191014

If you are registered for the Open make sure you enter your scores. They have to be entered online by Monday at 6:00pm. There is still time to register and do the workout, so get it done. We’ll accommodate you in class if you haven’t done the workout yet. Good luck! POINT BREAK AMRAP 15: 20 DB Hang CJ (50/35) 15/12 Calorie Row 20 DB Box Step-Ups (24"/20") 15/12 Calorie Row 30 GHD Sit-ups