Tuesday, April 24, 2012 Workout of the Day Foam Roll Quads + 20 Minute AMRAP 200 M Row 15 Box Jumps (20″) 250 M Run 15 Hand-Release Push-Ups Sweet little video by the movement masters, Kelly Starrett and Carl Paoli, about hand-release push-ups Tweet

Monday, 03/26/2012 A few thoughts… The 2012 CrossFit Games Open is officially over.  After holding our attention for 5 straight weeks it deserves a bit of a debriefing.   First off, great job to all those who participated in the Open WODS.  These past 5 weeks have been a lot of fun and it has been great to see the awesome accomplishments and extra effort from many of you – whether it was getting your first … » read more

Group class at 8am only!!!  For those interested, we’re going up to Salt Lake City CrossFit at 12pm to do the Open WOD 12.4. Workout of the Day: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. We will scale the bench press load and pull ups as needed.

HAPPY ANNIVERSARY TO MY BEAUTIFUL WIFE!!! Today is our 3rd Anniversary and I’d like to take the opportunity and share with all of you what an incredible, talented, beautiful and intelligent wife I’m lucky enough to have.  Some of you don’t know, but Megan is finishing up her final semester for her Master’s in Architecture at the University of Utah.  Somehow she still finds time to come down on a Saturday and PR her snatch … » read more

For those interested, this Saturday we’re going up to Salt Lake City CrossFit at 12pm to do the Open WOD 12.4.  There will only one a group class at 8am (Saturday). I’m still betting on double unders! workout of the day 5 sets for total time: 10 kbs (2/1.5) 5 burpees (as fast as possible) run 50 meters (Tyler’s garbage can) rest 2:30 rest as needed: double under technique practice – 5 minutes or, if … » read more

Have you met Curtis yet? Workout of the Day: Part 1) A1) Deadlift (touch and go, speed over weight), 6-4-2; rest 2min A2) Dumbbell Push Press @ 31X2, 10-8-6; rest 2 min (increase weights each set) Part 2) 5 rounds for time: 10 russian kb swings (2/1.5) 24 ab mat sit ups ***** Games Prep: 3+ hours after group wod A1) amrap unbroken ring dips (up to 5 max) on the first minute, amrap unbroken … » 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

-normal class schedule tomorrow and saturday -monday (dec. 26th), we will only have classes at 8am and 10am Eric coming out of his front squat… keep workin’ on that shoulder mobility! training: make up day or… 5-10 minutes of foam rolling/lacrosse ball fun + 5 rounds (not for time) 60 second row/bike/run (easy) 60 second handstand hold/practice 60 second bike/run/row (easy) 60 second l-sit hold/practice 60 second run/row/bike (easy) 60 second “3rd world squat” + … » read more

Thanks for the responses on the CF801 Christmas/End of Year Dinner.  Here is the plan… Wednesday, December 28th 7:30pm (there will be no 7pm Class that night) @ the Outback Steakhouse in Sandy. In order to give make a reservation, we need everyone who plans on attending to RSVP by this Friday, December 16th.  There will be a sign up sheet hanging in the lobby at the box.  Spouses/guests and kids are certainly invited, but … » read more