CFAdmin

WOD Kyle’s B-day WOD 3 Rounds for time: 10 Back squats 95/65, 20 Box jumps 24/20, 200 Meter med ball carry, 200 Meter med ball toss. (9 Am WOD) 3 Rounds for time: 10 Back squats 145/105, 20 Box jumps 24/20, 30 Wall balls, 200 Meter med ball carry, 200 Meter med ball toss. (10 … Read more

WOD For time: 21-15-9, Kettle bell swings 70/53, Burpees over box 24/20. 7 Minute cap. 3 Minute rest then. 15-9-3 Kettle bell swings 70/53, Burpees over box 24/20. 5 Minute cap.

WOD Bench Press: 8-6-4-2-2-1-1. Burner: 4 x 250 Meter row.

WOD For time: 1 Round of “DT”, 200 Meter run, 1 Round of “DT”, 400 Meter run, 1 Round of “DT”, 200 Meter run. “DT” is 12 deadlifts, 9 hang cleans, 6 push jerks all @ 155/105.

WOD “Tabata This” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  For all exercises.     

WOD 5 Rounds for time: 10 Dumbell Thrusters  55/35, 75 Foot sprint, 10 Box jumps 24/20, 75 Foot sprint. Shae’s birthday Wod! Attention:  First – Members doing the Challenge – hang in there as you are into the home stretch with only 11 more days!! On Friday evening, June 13th, we will be having the … Read more

WOD  For Time: Descending wall balls 14,13,12,11….3,2,1. with Descending strict ring pull-ups 10,9,8,7…3,2,1. Attention: Remember only a 6 am class tomorrow morning and then the 4:30 p.m., 5:30 p.m., and 6:30 p.m. in the evening!  Also, if you still want to run the race on Saturday, we will be signing up that morning and going … Read more

WOD  12 Minute AMRAP: 10 Push press 155/105, 20 Kettle bell swings 53/35, 30 Double-unders. Attention:  Remember that there is a Modified Class Schedule on Friday as Regionals start!! You can get your tickets online or at the Sandy Expo Center for all 3 days or for each day as you prefer.  On Friday, classes … Read more

WOD For time: 400 meter run, 40 burpees, 400 meter run, 40 slam balls 25/20, 400 meter run, 40 power snatches 75/55. Sorry for the late post.  My son just learned to crawl forward.  Game changer!

WOD 3 Rounds for time: 12 Deadlifts 225/155, 20 GHD situps. Attention:  The 3rd Annual 6K/10K Race benefiting Neuroworx of South Jordan will be held May 31st at 8 am.  Neuroworx, a local non-profit organization, is an outpatient neurological rehabilitation facility.  They are making great strides in helping those with paralysis to regain movement.  All … Read more