Sunday April 14, 2024

Mauree and Cassi are making sure they get their weekend splits in!



“Never Ending EMOM”
EMOM 40 for Max Reps
[5 Rounds]
Min 1 | Burpees 🙂
Min 2 | Medball Squat Cleans
Min 3 | Abmat Sit-Ups
Min 4 | Double DB Deadlifts (50/35)
Min 5 | Push-Ups
Min 6 | Double-Unders
Min 7 & 8 | Rest

Score = Total reps across all rounds



“If you set your bar at “amazing,” it’s awfully difficult to start.”

~Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.

But when we compare ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.

It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

When was the last time you caught yourself comparing yourself to someone else? What were you comparing? How did it make you feel?

Saturday April 13, 2024

Heath and Rye are channeling the power of the eclipse to get through Mondays WOD!



“Second Act”
3 Rounds:
600 Meter Team Run
30 Power Snatches (135/95)

Directly Into…

Bar-Facing Burpees 🙂
Deadlifts (225/155)

*Add 15 Reps Each Round


“The opposite of play is not work. The opposite of play is depression.”

~Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?

Friday April 12, 2024

Mr. Glass has made huge progress since he started at CFD a few months ago!


Happy Birthday Em and Cyn!



Part 1: Front Squat
1 x AMRAP to technical failure. Take 10 minutes to build to 80% of your 1RM, and then complete max set.

Part 2: “Make It A Double”
For Time:
21 Pull-Ups
42 Double-Unders
21 Front Squats
42 Double-Unders
18 Pull-Ups
36 Double-Unders
18 Front Squats
36 Double-Unders
15 Pull-Ups
30 Double-Unders
15 Front Squats
30 Double-Unders

Barbell: (115/85)

Time Cap: 15 Minutes



“Death is one prophecy that hasn’t failed.”

~Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we all have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Thursday April 11, 0224

Happy Birthday Gabe!



“Goblet Of Fire”
40 AbMat Sit-ups
30/24 Calorie Bike Erg
20 Dumbbell Goblet Reverse Lunges
10 Dumbbell Push Jerks (R)
10 Dumbbell Push Jerks (L)

Dumbbell: (50/35)



“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.”

~Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Wednesday April 10, 2024

Em is showing us that Power Cleans do equal happiness!



Part 1: Power Clean
1 x AMRAP to technical failure. Take 10 minutes to build to 80% of your 1RM, and then complete max set.

Part 2: “Super Size”
5 Rounds For Time:
10 Power Cleans (155/105)
10 Burpee Box Jumps (24″/20″)

Time Cap: 15 Minutes



“You’ll miss the best things if you keep your eyes shut”

~Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Tuesday April 9, 2024

Lauri is racing in from her run!



For Time:
500/450 Meter Row
400 Meter Run
30 Thrusters (75/55)

Rest 4 Minutes

500/450 Meter Row
400 Meter Run
20 Thrusters (95/65)

Rest 4 Minutes

500/450 Meter Row
400 Meter Run
10 Thrusters (115/85)

Time Cap: 30 Minutes



“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.”

~General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.

It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.

To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.
Even when every damn reason tells us we can’t… let’s go. That’s what we do.

Monday April 8, 2024

Mark, Alana, and Bryan are cruising through their Toes To Bar!



Part 1: Bench Press
1 x AMRAP to technical failure. Take 10 minutes to build to 80% of your 1RM, and then complete max set.




“Most people think they lack motivation when they really lack clarity.”

~James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Sunday April 7, 2024

Don’t forget to get you weekend mobility in!



“.1 Redux”
Alternating Lunges
Calorie Row
Alternating Goblet Lunges (35/20)
Calorie Bike
Alternating Double DB Front Rack Lunges (35/20)
Calorie Row



“We are what we repeatedly do. Excellence then, is not an act, but a habit.”  ~Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

Saturday April 6, 2024

Eleanor is crushing her Burpee Pull-Ups!



“Pick Your Poison “

In teams of two, complete the following for time:

100 Strict Pull-Ups/100 Ring Dips
200 Hand Release Push-Ups/100 Handstand Push-Ups
6000/4800 Meter Row/14,400/12,000 Meter Bike
*One partner works at a time
*Partition movements and reps however you like

Time cap: 45 minutes



“Pursue one great decisive aim with force and determination.”

~Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.

Friday April 5, 2024

Meet the Crowleys!


Dear CrossFit Draper Community,

We wanted to take a moment to inform you of a significant change at our gym. We are excited to announce the Crowley family has acquired the gym and is working closely with the current owners to ensure a smooth transition.

Nick & Mauree Hoggan will remain an essential part of our community. Mauree plans on continuing her coaching role, and Nick will cruise in and crush the workouts, as always!

We’re thrilled to announce that Hillari Eaton will stay with CFD as our Founder & Head Coach, allowing her to focus on client experience and class plans as we switch the strategic and operational duties to the Crowleys. Hillari will continue to provide nutrition counseling, as well.

We’ve confirmed that Braedon, Heather, Caleb, and Laura remain committed to the gym and will continue coaching classes with their usual awesomeness.

It means the world to us to have so much support from the CrossFit Draper team!

Speaking of coaching… After several weeks of thoughtful consideration, we’ve decided to make a great change to our workout programming… stay tuned for more information from our coaches on the details. We think you’ll love it!

Please Note: Due to the change of ownership, all membership payments will be prorated through the end of April (so many of you will see a smaller charge than usual in April). Your regular membership fee will resume on 5/1/24, with reoccurring auto-payment on the 1st of each month after that. Punch Passes will be honored without any changes.

If you have any questions or concerns about this change, please do not hesitate to contact us.

Thank you for your continued support; we hope to see you soon at CrossFit Draper!



Part 1: Back Squat
1 x AMRAP to technical failure. Take 10 minutes to build to 90% of your 1RM, and then complete max set.

Part 2: “Have A Ball”
On the 3:00 x 5 Rounds:
50-40-30-20-10 Wallballs (20/14)
Max Calorie Row



“The future belongs to those who prepare for it today.”

~Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:



Without the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.