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

Wednesday, 11.21.2012 Thanksgiving Day (tomorrow) – 1 group workout at 9am (no Yoga) Friday – 9am, 12pm and 5pm classes only* Saturday – normal schedule (8am and 10am) yesterday’s birthday girl… ********** 5 rounds for time: 300m row 15 burpees 30 double unders Tweet

Tuesday, 11/06/2012 – No run club tomorrow – Yoga – Thursday @ 9am We are down to the final two weeks of the Lurong Challenge and will be re-testing the benchmark WODs this week and next.  Plan on doing “Randy” this Friday (or Thursday if you can’t make it on Friday.  We’ll do the other 2 next week. Fitness Elevated is taking place this Friday/Saturday at the Olympic Oval in Kearns.  We have 8 athletes … » read more

Tuesday, 10/23/2012 Run Club – 5:30pm @ Cottonwood HS Track Yoga – Thursday @ 7:30am If you need to complete the 3rd Fitness Elevated online qualifier WOD, make sure you come in and do it today or tomorrow! Run Club WOD run 100m on the min for 10 min + run 50m on the :30 for 5 min 90% effort or higher! ********** Group CF WOD 4 x 5 min amrap @ continuous, sustainable effort 7 … » read more

Wednesday, 09/26/2012 Happy Birthday shout out to big Sam Z!!! We love having you around, Sam! Yoga – Thursday @ 7:30am, bring a mat Swim Class – Thursday @ 7:30pm workout of the day (both groups) Part 1) Back Squat @ 30×2, 3-3-3-3, rest 5 minutes b/n sets (all sets tough) Part 2) 3 sets: 15 Unbroken Wall Balls 15 Knees to Elbows (3 sets of 5 w/ forced break) Max double unders in 90 … » read more

Monday, September 10, 2012 We almost forgot to recognize our favorite coach on her birthday… HAPPY BIRTHDAY STESHA!!! – Special GYMNASTICS class – Thursday, 9/13 @ 6pm Come learn the body control skills required for kipping, muscle ups and hspu’s Hopefully everyone had a great weekend – let’s get after this week! ***** How do you get yourself pumped up for a lift or a workout? Perhaps we could all take a few pointers from … » read more

Monday, July 30, 2012 The 2012 London Summer Olympic Games are in full swing as of Friday, and we’ve already seen some incredible performances. As some of you may have found out in discussing the Games with friends, those who can only associate terms like “Snatch” and “Clean and Jerk” with inappropriate jokes might not get as excited about the weight lifting events as we CrossFitters and Oly Lifting aficionados; but in any case, some … » read more

Tuesday, June 12, 2012  Some of you may have already met Ryan, but we’d like to take the time to introduce him on the blog.  He will be coaching some of the group classes throughout the week, and also working with new clients.  His gymnastic skills are legit, so if you’re looking for some help on your handstands or other movements, just ask… (by the way, he’s usually smiling…I’m not sure what’s up with the … » read more

Friday, May 8, 2012 Today is Nick Wyatt’s Birthday! Happy Birthday Nick! Some of you may not know this, but Nick has had on of the biggest transformations in the history of CF801.  Nick has lost over 75lbs inside our walls and could was hardly functional when he first started. Nick, great job thus far and may you continue to see the progress you deserve! ***** Workout of the Day: Squat Clean – 2 on … » read more