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Mel is using her fitness “outside the box” during a hike to Fisher Towers in Moab!
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Happy Birthday Beverly!

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WOD

Option 1:
“Upper Hand”
AMRAP 20:
2 Rope Climbs
8 Strict HSPU (scale with strict DB press)
50′ Walking Lunges

While pull-ups are great for upper body strength development and have many other functional applications, if we ever found ourselves in a situation where we had to pull our bodyweight up to safety, it would be highly unlikely that we would have a smooth and symmetrical steel surface for us to get our hands on. The more unstable climbing rope provides a more realistic training stimulus for emergency situations and requires a different type of grip strength and coordination than the traditional pull-up.

Option 2:
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“Facts do not cease to exist because they are ignored.”

~Aldous Huxley

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April 5, 2017

Thursday April 6, 2017

Mel is using her fitness “outside the box” during a hike to Fisher Towers in Moab! __ Happy Birthday Beverly! __ WOD Option 1: “Upper Hand” AMRAP 20: 2 Rope Climbs 8 Strict HSPU (scale with strict DB press) 50′ Walking Lunges While pull-ups are great for upper body strength development and have many other functional applications, if we ever […]
April 4, 2017
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Wednesday April 5, 2017

We had so many new PR’s set on Monday during the CrossFit Total! Here Maddie sets a Deadlift PR of 295#! __ We are excited to announce that John P. and Sarah are the March PR winners! Todd A. Is the First quarter Goal winner and will receive one free month! Great job you guys! __ WOD Strength: Work up […]
April 3, 2017
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Tuesday April 4, 2017

Happy Birthday Traci! __ WOD “Middle Ground” 50/35 Calorie Row 5 Rounds: 10 Burpees 10 Toes-to-Bar 50/35 Calorie Bike The burpee arguably gets you the most bang for your buck in CrossFit. It requires no equipment, so whether you are on vacation or at home during a snow storm, the burpee is a great full body exercise that can be […]
April 2, 2017
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Monday April 3, 2017

Braedon is making sure that John gets full depth on his Thrusters during 17.5! __ WOD “The Crossfit Total” Compare to 06/10/15 You will have three attempts at each lift to find your 1 rep max: Back Squat Strict Press Deadlift Your “CrossFit Total” is the combination of your best lift. You must complete them in that order. “Success is […]