Friday, 12.14.2012 Day 19 of the sugar free challenge If you still didn’t reply yet… 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 Liz, active shoulders! ********** Fitness 15 min AMRAP: 3 strict pull ups 3 ring dips 20 seconds side plank L 20 seconds … » read more

Saturday, 12.01.2012 Happy December! Pop Quiz for a t-shirt…1st correct answer wins: guess who’s having a baby???? ***** fitness A) deadlift @ 3111, 5 reps x 3 sets; rest 3 min + 10 min amrap @ consistent pace 10 russian kettlebell swings (not heavy) 10 strict hand release push ups (Notes: 1 reason for the tempo on the eccentric (lowering) portion here is to help correct poor posture/position throughout the movement.  As a result, loads … » read more

Monday, 11.19.2012 Thanksgiving Day – 1 group workout at 9am (no Yoga) Friday – 9am, 12pm and 5pm classes only* (*if this absolutely won’t work for you, let us know) Saturday – normal schedule (8am and 10am) A) Hang Power Clean: 2, 2, 2; rest 2 min (focus on technique over load) B) Power Clean: 2, 2, 2; rest 2 min (focus on technique over load) C) “The Chief” Max rounds in 3 minutes of: … » read more

Tuesday, September 11, 2012 Run Club – Tomorrow, 6:30pm @ Cottonwood High School GYMNASTICS class – Thursday, 9/13 @ 6pm Come learn the body control skills required for kipping, muscle ups and hspu’s How has everyone been eating? Are you taking care of yourself? It’s been quite a while since we’ve taken on a gym-wide nutrition challenge, so we’ve decided to take part in the Lurong Paleo Challenge 2012. It is the first nationwide Paleo … » 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

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

Great job to all who participated in our 30 Day Challenge.  Several of you had awesome results and fantastic stories to share about your experience. We’re happy to congratulate: CAROLINE S. and SAM D., as winners of the challenge. Both of them earned a $50 cash prize and a life changing experience. Great job, you two! We will post some of the stories and results over the next few days. come in and make up … » read more

801 Nutrition Night – Tomorrow at 6pm (no 6pm group class) Part 1 Complete 35 wall squats (not for time) focus on staying tall at the bottom Part 2 Complete 2 power cleans (touch and go) on the minute for 10 minutes Post your highest and lowest load Part 3 Complete 2 tall box jumps on the minute for 10 minutes Post height of tallest jump Part 4 – Optional 8-10 minutes of L-Sit practice…on … » read more