Chris Spealler at Today’s Regionals Don’t forget to join us for our trail run Spartan Training tomorrow at 8 AM at the Smith’s in Herriman! I hope to see you all there. Great day for some Spartan Training. WOD Regional Event 6 50 Cal Row 50 Box overs 24/20 50 Deadlifts 180/120 50 Wall Balls Read more about 5.31.2014[…]
Regionals Schedule MOBILITY & WARMUP WOD Run 400M 50 Deadlifts (115/75) 30 KB SDHP (53/35) 10 HSPU Run 400M 50 Walking Lunges 30 Cal Row 10 OHS (115/75) Run 400M Finish with 100 Double Unders No competitive weight. Competitors… Do it faster! Need to learn to do lighter weights fast!
Don’t forget to sign up to compete in our event in July. Check the link below. Lots of choices! Teens, 4-person teams, 2-person teams, Masters (age 40+) or individual http://www.tuffstuffevents.com/#!utah-july-11-12/c1ql3 SWOD 12 Minutes Even minutes Complete 3 Thrusters @ 70% or more of your Squat Clean Max Odd minutes Complete as many strict Pullups As Read more about 5.29.2014[…]
PREWOD 15-20 Minutes (Trainer’s Choice) Tabata Abs WOD 3 Rounds 200 Meter Run 10 Wall balls 10 Box jumps 24/20 comp 30/24 10 Russian Swings 53/35 comp 70/53 10 Russian Twists 2for1 53/35 comp 70/53 Wall Ball Rx = Women – 14#@10’/16#@ 9′ Men – 20# @ 10′ Wall Ball Comp = Women – 20# Read more about 5.28.2014[…]
I know many gyms are going on and doing Hero Week this week. We are saving Hero Week for the July 4th week just in case you were wondering. 🙂 SWOD Back Squats 3×5 Warmup Go for 10-rep Max WOD 10-9-8-7-6-5-4-3-2-1 Power Cleans Front Squats Shoulder to Overhead Rx = 135/95 Comp = 165/110
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life Read more about Memorial Day Murph[…]
Good Afternoon CFTP, Another great week. Getting ready for Murph tomorrow. As we get ready I want to explain what Hero WODs really mean in my opinion. Crossfit Hero WODs are named after heroes, military, police, firefighters, etc who have been killed in their line of work. These great men and women give us examples of Read more about 5.25.2014 Coach Dan’s Sunday Spotlight[…]
Schedule Announcement: Our Yoga Teacher Stacy is back! So Yoga is back on tomorrow at 8 AM Also at 8 AM we will be doing a Spartan Race WOD for anyone who would like to join. We will be meeting at the Smith’s in Herriman! 9 AM and 10 AM Regular Classes CrossFit Kid’s 11 Read more about 5.24.2014[…]
Monday Memorial Day schedule is 8 and 9 AM regular CrossFit classes SWOD 15 Minutes Station 1 Complete 5 Deadlifts @ 70% Station 2 Complete AMRAP of Ring Dips Station 3 Rest 1 minute at each station WOD 3 Minute AMRAP Burpees 3 Minute AMRAP Row for calories 3 Minute AMRAP Overhead Walking Lunges 45/35
Don’t forget about CrossFit Kid’s on Monday and Wednesday ages 3-6 and Tuesday and Thursday ages 6-12! SWOD 2×5 Power Clean & Jerk 5-3-3-2-1 Squat Clean & Jerk WOD (Inspired by SSCF) 400 Meter Run 10 OHS 10 T2B 10 Box Jumps 24/20 C- 30/24 400 Meter Run 10 Shoulder to Overhead 10 T2B 10 Read more about 5.22.2014[…]