Wednesday, 12.12.2012 Day 17 of the Sugar Free Challenge If you didn’t yesterday… Please post to comments an RSVP (family too) for the… 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 love this face! ***** Fitness A. Front squat 8, 5, 3, 8, 5, 3; rest 2 min + 10 min AMRAP: 10 heavy KBS … » read more

Day 13 of the “New Year, New You” Challenge All you 801 ladies, later today there will be a Team Workout hosted by the Utah Women Crossfitters at CF Timpanogos. “We’ll have a WOD at 2 p.m., then time for snacks and chatting after. Bring your ideas! We want to know what events you want to do in 2012. See you there!” You can check out more details here… Workout of the Day Teams of … » read more

solid front squat, Ileana.  great work! training… Part 1) 15, 12, 9, 6 reps for time: box jumps (24″/20″) push ups (clapping push ups if you can) rest 10 minutes Part 2) in 5 minutes, row for max distance

Day 16 of the Whole30 AWESOME energy in the box these past couple of nights!  Thanks for making our job fun. Training – Part 1) 3 Sets Bench Press @ 30X1, 6-8 reps, rest 30 seconds Tall Box Jumps, 6-8 reps, rest 90 seconds Part 2) For time: 21 Russian Kettlebell Swings (Eye Level – See under KB) 21 Goblet Squats Farmer Carry to Tyler’s Garbage (w/ 2 kb’s or appropriate db) 15 Kettlebell Swings … » read more

CF801 Night Out *This Saturday, October 15th, 2011 *Dinner – 5:30 pm @ GoodWood BBQ 133 East 12300 South (in Draper) and then… *Haunted House – 7:30 pm @ Strangling Bros. Circus 98 East 13800 South (also in Draper) Everyone is invited to come to both (or just dinner/just haunted house). We do need a solid count for the dinner reservation by Friday at noon.  Please let  me know if you plan to attend.  Here … » read more

Workout of the Day Complete as many rounds as possible in 20 minutes of: 50 meter sled pull 6 push jerks (135/95) 6 toes to bar 6 box jumps There will also be a teamwork version for those who are interested.  Stesha will have the details…

Our crew competing in the Retro Games all had a strong showing on the trail run last night!  Results aren’t posted quite yet, but you can check them out soon here.  If you can, come up to Wasatch CrossFit to check out the action tomorrow! Also, sorry about the mess in the South Gym.  We’ve got some cool new stuff to put together next week!  Yes…be excited. Workout of the Day (borrowed this one again … » read more

complete 5 rounds as fast as possible, each one for time: 15 heavy russian kettlebell swings 15 box jumps (jump up, step down) 400 meter run (increase speed each 100 meters, last 100 meter is all out!) rest 6 minutes b/n sets and keep times consistent You can watch a great (but somewhat lengthy) video on the russian kettlebell swing from Dan John here.  If you do watch, pay note of the full body tension … » read more

Fight Gone Bad VI will be going down on Saturday morning here at CF801.  The crew from CrossFit NRG will be joining us for the event.  We will plan to kick things off at 9am and host as many heats as we need to.  You can get more details on the event and make a donation here.   The CrossFit Games are Coming to ESPN 2 Starting this Wednesday, ESPN 2 will be airing the … » read more