Wednesday November 18, 2020
November 17, 2020
Friday November 20, 2020
November 19, 2020

Jake is setting a good example and teaching them young!

Happy Birthday Sean!

Reminder: The Thanksgiving Day 5K is only one week away! This year we will be running the “Utah Human Race” Thanksgiving 5K from the gym! They are doing it virtually so we will meet at CFD at 7:00am and run! There will be options for Rowing or Biking as well so no excuses. You can still sign up and support the Food Bank by clicking here.

As in years past we will stay after for a Mimosa and  Hot Chocolate bar. Please remember to wear your mask between sips! We are so thankful to be starting the Thanksgiving Holiday with you!



Strict Press

Build to a Heavy Single


5 Rounds For Time:
200 Meter Run
15/12 Calorie Assault Bike
9 Strict Presses (95/65)



“Bread today is better than cake tomorrow”

~Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the next one. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even harder now to get my technique even better.

Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.