Tuesday, 12.04.2012 Day 9 of the Sugar Free Challenge…who’s gonna win that pair of shoes? Bring a Friend – this Saturday Would you like to score a month of free training?  I know BT would. How about three months instead? Details by the end of the week… ***** Fitness A1. Close grip bench press 8-10×4; rest 90 seconds A2. Bent over single arm DB rows 6-8×4; rest 90 seconds B1. Push press 10, 10, 10; rest … » read more

Monday, 12.03.2012 Day 8 of the Sugar Free Challenge ***** CF801 Christmas Party Wednesday, Dec 19th, 7-8:30pm (no 7pm WOD) We’ll provide BBQ, you bring sides White elephant gift ($10 max) Optional food donation for Utah Food Bank  C. Stowe & friends…doing work! Fitness teams of 2 will complete: 20 sets of 5 unbroken thrusters for time (95/65) (must alternate work each set) + 5k row for time (performed in 500 meter intervals) ***** Open … » read more

Tuesday, 11/13/2012 Ryan Workout of the Day Part 1) Bench Press 2-2-2-2-2; rest 3 min Part 2) Take ~75% of 2rm and load it on the bar so that 3 plates will be applied to each side.  You will do as many reps as you can until you reach failure, then an equal amount of weight will be stripped off of each end and another set of bench presses to failure will be done. This … » read more

Wednesday, 09.19.2012 – Lurong Paleo Challenge – we’ve got 13 people registered so far.  IF we can get to 20, our gym would be eligible to win the grand prize (a $50,000 makeover).  Our clients do GREAT in challenges (see below) and $50,000 for improvements would be fantastic.  PLEASE, if you’re on the fence about registering, hurry up and do it now…the hard deadline is 3:00pm today (5:00pm Eastern). – YOGA class tomorrow @ 8pm – had lots … » read more

Friday, August 31, 2012 Swim Club – Tomorrow, 8am @ Cottonwood High School Labor Day Schedule – 8am and 10am There is just one more day to invite friends and family to Saturday’s “CrossFit 801 Bring a Friend” event. All are welcome, and we will be doing a scaled back, yet still intense, workout anyone can complete. Workout starts at 10am, but please ask your guests to arrive a few minutes early to fill out … » read more

Wednesday, July 11, 2012 – Run Club, 5:30 @ Cottonwood High School – - Swim Club, 6:30 @ Cottonwood High School – Are you hydrating properly? As the temperatures increase over the next few weeks of Summer, along with the element of our higher elevation, we really want you guys paying attention to your water intake. Dehydration leads to heat exhaustion and even heat stroke. Please check out this article about staying hydrated in the … » read more

Wednesday, 5/9/2012 Workout of the Day: Part 1) 4 sets, A1) Bench Press Cluster*: 1.1.1.1, rest 2 minutes A2) Weighted/Dead Hang Pull Ups (Alternating Grip**): 2-3 reps, rest 2 minutes (*10 sec rest b/n reps, re-rack is ok) (**pronated grip [palms away] on sets 1 & 3, supinated grip [palms towards] on sets 2 & 4) ***** Part 2) 5 sets…AS FAST AS POSSIBLE 5 Heavy Ketttlebell Swings 10 second Prowler Push (140/90#) rest 3 … » read more

Wednesday, 04/17/2012 Great work yesterday on Grace.  We had tons of PR’s and some awesome times posted! ***** workout of the day 6 sets: amrap BWT Bench Press rest 10 seconds Row 200 meters AFAP rest 6 minutes b/n sets post bench press reps + row time for each set Tweet

Monday, 04/02/2012 Upcoming Events… Thursday, April 5th @ 6pm – “Mechanics of Olympic Weightlifting – The Snatch” (FULL – no spots available) Thursday, April 5th @ 7pm – “Nutrition – the Basics” (There will be no 7pm group class on Thursday) We will be conducting some strength testing over these next two weeks on Monday (or Tuesday) and Thursday (or Friday).  Please do your best to get in on these days.  This is fun to … » read more