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

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

Day 22 of WHOLE30 As all of you know who were here last night at 6pm, we had a very busy night with the addition of the CF Games Prep Group.  Brandon and I will be working on a couple solutions to help things stay better organized.  Thanks for your patience. Workout of the Day “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, … » read more

WHOLE30 Day 7! Hopefully everyone made through the weekend eating strong. Post to comments if you are still on board. We had some awesome costumes on Saturday.  I will get more pics posted on Facebook later today.  Thanks to all those who came out and dressed up! Testing (Compare to 8/30/11) High Bar Back Squat Find your 1RM (Recommended warm up: 5 reps @ 50%, at 30X0 tempo 3 reps @ 75%, 30X0 tempo 1 … » read more

Happy Birthday Kelly S.! (and Terry S. last week) Lee and Brett working their forward lunges! Okay, I know I was supposed to get details up yesterday about the upcoming nutrition challenge.  Didn’t happen…yet!  Hang tight another day, I’m working on something cool and it will be worth the wait. Workout of the Day Part 1 – On each minute, for 6 minutes, complete 5 touch and go clean and jerks. Choose a weight that … » read more

CF801 Night Out…TONIGHT! *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 have a dinner reservation for 24 people.  I recommend buying your haunted house tickets online before your come tonight. Also, as posted earlier this week, Thanksgiving is 6 … » read more

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

CF801 Night Out *This Saturday, October 15th, 2011 *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 Friday at noon.  Please let  me know if you plan to attend.  Here … » 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