Wednesday, August 1, 2012 Run Club – 5:30pm @ Cottonwood High School Track Swim Club – 6:30pm @ Cottonwood High School Pool It’s already August??? Where has this year gone?!? FYI – We still have plenty of WOD Books, as well as some SFH Recovery Protein, Daily Balance Protein and Fish Oil for sale. There is also an assortment of jump ropes and older-style t-shirts for sale. If you’re interested, please see Matt, Stesha, Ryan, … » read more

Wednesday, June 20, 2012 Run Club meets again this evening – 5:30pm @ Murray High School Track We’ve missed some Birthdays this month. BIG Birthday shout-out to Brandon “The Beast” Heaney And to Neil “The Viking” Amonson Happy Birthday, you two!!! ******************** Workout of the Day Part A Push Press – 5, 4, 3 3 Minute Rest Part B Weighted Dip – 3, 3, 3 2 Minute Rest Part C 5 Sets 20 Second Row … » read more

Wednesday, May 23, 2012 Part A Push Press 4 – 3 – 2 -1 3 Minute Rest (All sets HEAVY) Part B 3 Sets 10 Heavy Kettlebell Swings Row 150 Meters (As Fast As Possible) -5 Minute Rest b/n Sets-  *************** We have WOD Books for sale. They’re $16 – See Matt, Stesha, or Nick

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

Day 23 of the WHOLE30 Training: Part 1) Press.Push Press.Push Jerk 1.2.3 reps x 5 sets rest 3 minutes b/n sets (You will perform 1 shoulder press, 2 push presses, 3 push jerks before racking the bar – 6 total reps.  Warm up and pick a challenging weight to start.  Then try to increase weight each round.) Part 2) Row Sprints 6 x 30 seconds at MAX EFFORT rest 4 minutes off the rower (record … » read more

Announcements from Monday: 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