Function/Perform If you were here yesterday, complete:
A) bench press: build to a max
B) bent over row: build to a max
C) 5 min max double unders
rest as needed
D) 3 min max calories on the airdyne (no pacing)
I posted this on our FB Page yesterday too, but I’d really appreciate if you all would check out this video and vote for my good friend Logan Clifford. As you’ll see, he and his family have been through a lot this past year and I believe they are very deserving of the support. You can actually vote everyday until the 27th…so I’ll remind you again!
Additional announcements from yesterday…
It’s time for new t-shirts and we want your help! We’re holding a t-shirt design contest and the winner will receive a free pair of Reebok shoes! Entries need to be submitted by Monday, July 1st and we’ll select a winner by Friday, July 5th. All entries need to include our new logo. If you’re interested in participating, contact matt@localhost.
In light of this exciting competition, we’re selling all our current t-shirts for just $10!
Come get one today!
Because we love you so much, all Reebok Shoes (in stock) are 25% off!! We only have a few pairs left, so hurry and grab yours soon. If we don’t have your size, we can always order it in, but this awesome discount won’t apply .
1a) close grip bench press, 5 x 5; rest 1 min
1b) pendlay row; 5 x 5; rest 1 min (demo video)
8 min AMRAP
10 thrusters (75/55)
10 hand release push ups
100 meter run
Day 9 of the Sugar Free Challenge…who’s gonna win that pair of shoes?
Bring a Friend – this Saturday
Would you like to score a month of free training? I know BT would.
How about three months instead?
Details by the end of the week…
A1. Close grip bench press 8-10×4; rest 90 seconds
A2. Bent over single arm DB rows 6-8×4; rest 90 seconds
B1. Push press 10, 10, 10; rest 10 seconds
B2. Amrap unbroken toes to bar x3; rest 2 min
C. L-sit; accumulate 3 min for time
Open Prep Row 5k for time,
Rest exactly 10 min,
10 min max reps double unders
(ONLY count sets of 25 unbroken DU’s)
Take ~75% of 2rm and load it on the bar so that 3 plates will be applied to each side. You will do as many reps as you can until you reach failure, then an equal amount of weight will be stripped off of each end and another set of bench presses to failure will be done. This will be done for 3 consecutive sets; no rest between sets
- Lurong Paleo Challenge – we’ve got 13 people registered so far. IF we can get to 20, our gym would be eligible to win the grand prize (a $50,000 makeover). Our clients do GREAT in challenges (see below) and $50,000 for improvements would be fantastic. PLEASE, if you’re on the fence about registering, hurry up and do it now…the hard deadline is 3:00pm today (5:00pm Eastern).
- YOGA class tomorrow @ 8pm – had lots of questions about this one. Here’s the deal…we’d like to start offering a yoga class on your Thursday/rest day (potentially one in the AM and one in the PM), but want to give this a trial run a see the response. Please post if you’re planning to come tomorrow or at least if you’d be interested.
And now, the main event…
Do you recognize that handsome gentleman in the center of the stage? Our own Lee “Iron Will” Gientke took 3rd Place in a local 7-week fat loss challenge (out of 97 contestants). According to the data collected, Leesburg dropped 3.9% body fat and almost 7 inches while increasing his lean body mass 5.8lbs.
Erica Horton also saw awesome results over the 7 weeks with almost a 3% drop in body fat and also losing almost 7 inches.
Great job Erica and Lee!
Now, hurry up and register for the Lurong Challenge here…
Swim Club – Tomorrow, 8am @ Cottonwood High School
Labor Day Schedule – 8am and 10am
There is just one more day to invite friends and family to Saturday’s “CrossFit 801 Bring a Friend” event. All are welcome, and we will be doing a scaled back, yet still intense, workout anyone can complete. Workout starts at 10am, but please ask your guests to arrive a few minutes early to fill out waivers, warm up, and receive proper movement instruction.
We’ve posted this video before, but we’re going to again. With a large number of their athletes benching 500+, it’s safe to assume Westside Barbell knows what they’re talking about regarding the Bench Press. Be sure to watch this prior to coming in today.
- Run Club, 5:30 @ Cottonwood High School -
- Swim Club, 6:30 @ Cottonwood High School -
Are you hydrating properly? As the temperatures increase over the next few weeks of Summer, along with the element of our higher elevation, we really want you guys paying attention to your water intake. Dehydration leads to heat exhaustion and even heat stroke. Please check out this article about staying hydrated in the Summer heat, and take care of your bodies!
Home of Crossfit 801
625 West 3900 South, Ste D-2
Salt Lake City, UT 84123
Our mission here is simple: Help others live better and realize their potential. We believe that there are many different ways to achieve fitness and lifestyle goals. Our goal is to be the premier facility in the Salt Lake valley for people to make and achieve such goals. Renaming the facility to Phenix (which is the ancient greek spelling of the mythological bird) represents not only our own phoenician-like journey (burning and rising anew from the ashes), but also what we want for our clients. Burn down your old self, recreate/redefine/renew who you are.