Thursday December 1, 2022

Dereks secret is all about the shorts!



“Young, Dumb & Broke”

For Time:
25-20-15-10-5 Dumbbell Bench Press
50-40-30-20-10 Dumbbell Reverse Lunges
100-80-60-40-20 Double-Unders

Dumbbells: (50’s/35’s)

*Score = Time it takes to complete the workout

“Great minds discuss ideas; average minds discuss events; small minds discuss people.”

~Eleanor Roosevelt

Wednesday November 30, 2022

The 8amers working through their Bench Press!



“Cranky Christine”

3 Rounds For Time [25 Minute Cap]:
700/600 Meter Row
12 Deadlifts (275/185)
21 Burpee Box Jumps (24″/20″)

Rest 3 Minutes Between Rounds

*Score = Total Time it takes to complete the workout, including rest


“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” 


Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Tuesday November 29, 2022

Carson is flying through his Ring Muscle-Ups!



“Bloody Mary”

5 Handstand Push-Ups
10 Single Leg Squats
15 Pull-Ups

Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches (75/55)


“Culture eats strategy for breakfast.”

~Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into Place.

Monday November 28, 2022

Calleigh, Cam, and Nick are in a post 5K hang Off!



PART 1: Overhead Squat

Build to a Heavy single Overhead Squat

*Score = Heaviest Load

PART 2: “Something Or Other”

For Time [10 Minute Cap]:
20 Power Cleans
20 Bench Press
20 Overhead Squats

Barbell: (155/105)

*Score = Time it takes to complete the workout


“Well done is better than well said.”

~Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Sunday November 27, 2022

Em is looking strong as she works through her DB Carry!


Happy Birthday Nick!


Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!



“Sweaty Sunday” [PICK ONE]

3 Rounds For Time:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1

3 Rounds For Time:
250 Meter Row
500 Meter Row
750 Meter Row

Rest 1:1

3 Rounds For Time:
500 Meter Bike
1,000 Meter Bike
1,500 Meter Bike

Rest 1:1



“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.

Saturday November 26, 2022

Bob is flying through his Barbell Burpees!



PART 1: Power Snatch

Build to a Heavy Single

*Score = Heaviest Load


For Time
2 Rounds:
8 Power Snatches (155/105)
8 Bar-Facing Burpees 🙂

2 Rounds:
8 Power Snatches (135/95)
8 Bar-Facing Burpees 🙂

2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees 🙂

*Score = Time it takes to complete the workout


“The only person you are destined to become is the person you decide to be.”

~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.
Decisions = Destiny.

Friday November 25, 2022

Thank you to everyone that came and ran the 5K yesterday to support the Utah Food Bank!


Reminder: We are running a Holiday Schedule today. There will be an 8:00am and a 10:00am WOD. Make sure to sign up through the Mindbody App. The rest of the week will be the regular schedule.


“Filthy Fifty”
For time:
50 Hip Extensions
50 Box Jumps, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Wall Ball Shots, 20/14 pound ball
50 Burpees 🙂
50 Double-Unders



“Discipline is choosing between what you want now, and what you want most.”

~Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Thursday November 24, 2022



The Holiday schedule for this week will be as follows: Thursday we will run the “Utah Human Race 5K” the same way as last year, from the gym! Meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday Weekend!


Reminder: The Thanksgiving Day 5K is today! This year we will be running the “Utah Human Race” Thanksgiving 5K from the gym! Click here for the map. We will meet at CFD at 8:00am and run! There will be options for Rowing or Biking as well so no excuses.

Join us after the 5K for a Thanksgiving CFD social!



Run a 5K!

The 5K is one of the most popular race lengths in the world. A 5k run is 5 kilometers long, which is the equivalent of 3.1 miles. Because the 5K is one of the shorter road races, it’s very popular among beginner runners who want to give racing a try as well as advanced runners who like to have short-term goals.



“Seek not good from without; seek it within yourselves, or you will never find it.”


When something goes right, we’re relatively quick to point to the actions we took to get there. But when something goes wrong, we may find ourselves doing the opposite. In comes the “blame game”, where we use external events as excuses.

A core tenant of mental toughness is responsibility.
To accept that we played a role.
But the purpose of that step, taking responsibility, is not to make ourselves feel bad, or worse, throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on what we need to do to get into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any say in the next steps, as the story we’re telling ourselves is that outside events determine our path.

Responsibility is a weapon. And it only comes from within.

Wednesday November 23, 2022

Jamal is bracing to set a PR Deadlift!



“Sick Joke”

For Time [20 Minute Cap]:
Deadlifts (225/155)
Handstand Push-Ups

After Each Round:
30′ Handstand Walk

*Score = Time it takes to complete the workout
*Sub the Handstand Push-Ups and Handstand Walks with Double Dumbbell Shoulder to Overhead and
60′ Double DB Overhead Carry


“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.

We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Tuesday November 22, 2022

Monika is powering through her Front squats!



PART 1: Front Squat

Build to a Heavy Set of 5

*Score = Heaviest Load

PART 2: “Seventh Wonder”

7 Rounds For Time [15 Minute Cap]:
7 Double Dumbbell Front Squats
7 Chest to Bar Pull-Ups
7 Double Dumbbell Push Press
7 Toes to Bar

Dumbbells: (50’s/35’s)

*Score = Time it takes to complete the workout


“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.”

~Scott Adams

How does an echo start?

With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds… doubling, tripling, several times over. Before we know it, it’s impossible to ignore.