- Saturday: only 1 group class at 9am – Monday we will have classes at 8am and 10am – Happy New Year! awesome dinner – thank you all for making 2011 a great year! ***** FIGHT GONE BAD!!! In this workout you move from each of five stations after a minute. You will complete 3 five-minute rounds with a one-minute break before repeating.  The stations are: Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) Sumo … » read more

- Saturday we will have one group class at 9am – Monday (1/2/12) we will have group classes at 8am and 10am -CF//801 New Year’s Nutrition Challenge will start on January 9th!  We will have handouts and info next week and a nutrition meeting next Thursday, January 5th, at 7pm foam rolling never looked so good! training: part 1) clean grip deadlift – build to a tough triple in a few sets ***** part 2) … » read more

-HAPPY BIRTHDAY BROOKE! – THANK YOU to everyone who came out to the Holiday Party.  We had a great group there and it was a lot of fun. -CF//801 New Year’s Nutrition Challenge – We are starting January 9th and this one will be stellar!  We will have handouts and info next week and a nutrition meeting next Thursday, January 5th at 7pm. CF//801 getting some love on the crossfit.com website today – video [wmv] … » read more

-No 7pm group class tonight because of the CF//801 Holiday Dinner tonight.  It is at the Outback Steakhouse (7770 S. 1300 E.  Sandy) at 7:30pm.  We had 40 people RSVP, so they are counting on that.  No gift exchange, just a little meat, veggies and relaxing. If you didn’t rsvp and still want to join the fun, please show up early to put your name in for an additional table. -CF//801 New Year’s “NEWtrition” Challenge…okay, probably … » read more

CF//801 Holiday Dinner on Wednesday night at 7:30pm (no 7pm class) Clayton and Josh going at it! Part 1) 500m row time trial (after a good warm up, hit this one hard) rest as needed Part 2) 5-7 minutes of double under practice (record your largest unbroken set) + 10-12 minutes of single arm kettlebell work 1 arm swing (video here) 1 arm swing high-pull (video here) kb snatch (video here) Part 3) (during last … » read more

Group Classes at 8am and 10am only!!! CF//801 Holiday Dinner on Wednesday night at 7:30pm (no 7pm class) 10am class from last Saturday… great group, lots of fun! It’s an excellent time for new beginnings.  Take some time this week to think about your health and fitness goals for 2012.  Share ‘em…don’t be shy. ***** Workout of the Day: “Kelly” (dress warm and thank Preston) 5 rounds for time: run 400 meters 30 box jumps … » read more

Merry Christmas to all!  Come in for our 12 Days of Christmas WOD (8am and 10am) or come at 9am for the hero WOD…your choice!  Remember that we only have group classes at 8am and 10am on Monday and don’t forget our Holiday Dinner next Wednesday night. 2011 CF//801 12 Days of Christmas WOD (8am and 10am) 1st Day – (1) Handstand Push Up 2nd Day – (2) Dips (Rings or Parallel Bars) 3rd Day … » read more

- there will be normal group class times on friday and saturday – saturday, in addition to the group classes at 8 and 10, you can come also/instead to complete a “hero” wod at 9am.  It does include running…around 4 miles…just saying (the 8am and 10am will be a different workout) – monday (dec. 26th), we will only have classes at 8am and 10am we love man-makers! training: Part 1) Power Clean and Jerk Build … » read more

-normal class schedule tomorrow and saturday -monday (dec. 26th), we will only have classes at 8am and 10am Eric coming out of his front squat… keep workin’ on that shoulder mobility! training: make up day or… 5-10 minutes of foam rolling/lacrosse ball fun + 5 rounds (not for time) 60 second row/bike/run (easy) 60 second handstand hold/practice 60 second bike/run/row (easy) 60 second l-sit hold/practice 60 second run/row/bike (easy) 60 second “3rd world squat” + … » read more