Friday, September 21, 2012 -Yoga last was great (for me)…feedback please??? -Run Club tomorrow morning @ 8am -Swim Class tomorrow @ 11:30am Did everyone see this photo of Coach Ryan on the CrossFit Facebook page, posted yesterday? More than 5,200 people “liked” it!  ********** “Randy”- LuRong Living Paleo Challenge Benchmark WOD 1 from LuRong Living We will be performing the first Lurong Living Paleo Challenge Benchmark WOD today. As always, we will scale the loads, … » read more

Thursday, 04/12/2012 Yesterday was T.J.’s Birthday.  Show him some love in the comments… Testing Day 4 (you can also complete this tomorrow) Group warm up – 10 minutes Part 1) – 20 minutes Part 2) – 20 minutes PLEASE be on time and ready to go.  If these lifts are still new to you, the focus will be on improving your technique (MECHANICS FIRST) ***** Part 1) Front Squat – build to a 1RM (FULL … » read more

Workout of the Day: Part 1) A1) Power Snatch: 3, 3, 3; rest 90 seconds A2) Weighted Pull Ups (supinated grip): 5, 3, 2; rest 90 seconds rest 15 minutes Part 2) 7 minute amrap 10 thrusters (75/55) 5 burpees

CF801 Night Out…Tomorrow! *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 noon today.  Please let us know if you plan to attend…here’s our list so far: Heather, Brooke B., … » read more

If you missed the announcement on the winners of the challenge, check it out here. Brian “the real deal” Taylor…not even photo-shopped!  During the 6-Week Challenge, Brian dropped 17.2 lbs, 2.25 inches off his chest/upper back, 2 inches off his stomach and improved his testing by 27 points (+5 on clean and jerk, +22 on conditioning test).  Brian was the winner of the challenge on the men’s side and won a month of free training! Great … » read more