Monday, 12.17.2012 Day 22 of the sugar free challenge Last day to RSVP for the… CF801 Christmas Party This 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 just work… Group WOD A. Back squat 4, 2, 4, 2; rest 2 min + 12 min AMRAP: 12 wall balls 9 toes to bar 6 box jumps 24/20 (step down) … » read more

Monday, 11.26.2012 A couple fun announcements… “28 Day Sugar Free Challenge” Part 1) no added sugars for 28 days (Today – Sunday Dec 23); this includes refined sugars, honey, molasses, syrups, agave, artificial sweeteners (like Splenda), sugar alcohols (like maltitol or xylitol), etc!  (The single exception is sugars contained in post workout protein supplements.  Otherwise, if you have to ask, the answer is no). + Part 2) attend 4+ group classes/week during the same 28 … » read more

Monday, July 9, 2012 – Happy Birthday to Brian Hurd – - Run club on Wednesday, 5:30pm @ Cottonwood High School – - Swim Lesson on Wednesday, 6:30 @ Cottonwood High School – We’re excited to announce the: CF801 Client of the Month Award (and also our first winner) Each month, the coaches and staff will select one client to recognize as the Client of the Month.  Clients will be selected as a result of … » read more

Day 17 of the “New Year, New You” Challenge is there any time BT doesn’t look awesome? Workout of the Day Part 1) A1) Shoulder Press: 3, 2, 1, 1; rest 1 minute A2) Weighted Pull Up: 3, 2, 1, 1; rest 2 minutes Part 2) for max reps: 2 min of Double Unders rest 1 min 2 min Farmers Carry (24/16kg; 25 ft = 1 rep) rest 1 min 2 min Row (Calories) rest … » read more

The workouts and movement standards have been posted for Fitness Elevated.  If you are on the fence about registering…get off and sign up.  If you need to watch the standards video first to make sure you can do movements, watch the video, then sign up.  If after all that, you still don’t sign up, be sure to come watch the 801 crew hit it next weekend. Eric setting up for his snatch last Saturday! Training … » read more

Day 14 of the Whole30 – Who out there is still participating? Annie Fowler finished 5th place on Saturday at the Utah Master’s Open. Great job Annie!   Training: Part 1 3 sets A1) Split Squat, right leg forward @ 2021, 6-8 reps, rest 30 seconds A2) Split Squat, left leg forward, @ 2021, 6-8 reps, rest 60 seconds A3) Weighted Pull Ups/Strict Pull Ups @ 30×1, 2-3 reps, rest 90 seconds Part 2 3 … » read more

Remember, starting today, the 9:30am class is now at 9:00am! Workout of the day: Part 1) 3 sets x Weighted Forward Lunges Right Leg @ 2021 tempo, 6-8 reps/ leg, rest 1 min Weighted Forward Lunges Left Leg @ 2021 tempo, 6-8 reps/leg, rest 1 min Weighted Pull Ups (or Strict/Negatives) @ 30×1 tempo, 4-6 reps, rest 1 min Part 2) In 7 minutes: (buy in) 150 Double Unders (or 3.5 minutes of d.u.) then … » read more

Announcements from yesterday: 1st, beginning NEXT Monday, October 10th, the 930am class will move to 9am. 2nd, starting this month, your group class membership will also include one, 30-minute, 1-on-1 coaching session each month.  You can use these however you choose: goal setting, nutrition consulting, muscle up practice, program design, Olympic weightlifting…whatever!  But these sessions won’t carry over to the next month (use it or lose it) and have to be scheduled beforehand.  To schedule … » read more

sunday, 4:30 pm monday, 1:30 am…enjoy We had a great time over the weekend at the Retro Games.  All of our 801 crew did awesome.  I’ll share more thoughts and pictures on the event later this week, but in the meantime, great job to Colby who participated in his first cf competition; Lynn and Stesha, who finished 3rd and 4th in the women’s competition; Marty and Stowe, who finished 5th and 9th on the men’s … » read more