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WOD Tiff’s Birthday WOD! 2 Rounds for time: 25 Slam balls 25/20, 25 Squat jumps, 25 Ring rows, 25 Abmat situps w/slam ball, 25 Burpee box jumps 24/20. Remember, if it goes in your mouth it gets logged for the challenge.  Below is a helpful article from our last challenge.  What Is The Paleo Diet? … Read more

WOD Dumbbell Bench Press: 10-10-10-10. Burner: 8 Minute AMRAP, 25′ Kettle bell front rack carry, 50′ Shuttle run.

WOD “The Nay” For time: 20 Over head squats 135/95, 40 Dead lifts 205/135, 60 Wall-balls  20/14. (Heather Nay’s B-Day Wod) Attention:  Tomorrow evening the Bod Pod will be here so remember if you are getting tested – you can’t eat or workout for 2 hours before.  Also, wear snug fitting bike shorts or spandex … Read more

WOD Running clinic will take the place of the 9 and 10 am wods today. Time to learn how to run!

WOD  Strict Press: 1-1-1-1-1. Then find your 1 Rep Max Split Jerk.   Attention: Due to the Challenge talk, there will be no Friday class at 6:30 p.m., since we will be going over the Paleo and Nutrition  guidelines!   Also, you are getting an opportunity for a steal of a deal as an Order … Read more

WOD 3 Rounds for reps: With a 3 min clock, Run 400 meters and complete as many toes to bar with remaining time. Rest 1 minute. Then With a 3 min clock: Row 500 meters and complete as many double-unders with remaining time. Rest 1 minute.  Mike brought in some free Air Force swag! Bags & … Read more

WOD 4 Rounds for time: 45 Second L-sit, 30 Kettlebell deadlifts 70/53, 15 Kettlebell swings 70/53.    Do you have your tickets for CrossFit Regionals which will be held in Sandy at the Expo Center?  They take place the weekend of the 29th and run Friday through Sunday!  Always a good time and pretty cool … Read more

WOD EMOM for as long as possible: 7 Thrusters 75/55, 7 Pull-ups, 7 Burpees. If you can’t make it to the 15 minute mark then the Wod should be a 15 minute AMRAP. Attention:  The Running Clinic will be proceeding this Saturday, May 10th, and the following Saturday.  The Clinic will be taking the place … Read more

WOD Teams regional WOD #7 500 meter row 125 double unders (each). 50 dead lifts partner holds bar 275/185. 50 toes to bar (partner hangs on bar)

WOD 50-40-30-20-10 reps of: Medball cleans, Abmat sit-ups. This is Brad’s b-day wod! Enjoy!  Also – as part of our next Nutrition/Fitness Challenge we are excited to announce that we will be having the Mobile Bod Pod coming out to test individuals on the evening of May 12, 2014! More details to come!!