It’s a push off! James and Taylor ore racing to see who can get the most weight for their team!
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Happy Birthday Billy and Julie!

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Reminder: This Saturday is “Bring a Friend Saturday”! We will be doing the WOD at Draper Park so it should be a great time! There will be NO Olympic Lifting and we will be running one big WOD at 9:00am. We can’t wait to get outside and use our fitness!
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Attention: CFD athletes love to get fitness indoors and out. Many of you have expressed interest in hiking and getting outdoors this summer. We’d like to put together a somewhat organized group to keep all those interested informed about dates and times we go out hiking. Some of you have said that weekdays are better because of the weekends being busy with family and sports. Please put your names on the board if you are interested in being part of this group. We will be using Facebook messenger as a way to communicate and keep all those interested informed. Please feel free to offer opinions and suggestions for certain hikes, ones to work up to and dates and times you are most available. Now let’s get outside the box and use our fitness!
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It’s Benchmark Friday!

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BENCHMARK WOD

“Lynne”
Compare to 1/12/18
Five rounds for max reps of:
Body weight bench press
Pull-ups

*Rest as needed between sets and as directed by your trainer. You must go straight from bench to pullups and rest after pullups. Those of you that are not lifting body weight; choose a weight that you will be able to hit 12-15 reps and hitting failure.

“One way to get the most out of life is to look upon it as an adventure.”

~William Feather

Carson and Johnny taking a little break after Wednesday conditioning!
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Happy Birthday Krissa!

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Reminder: This Saturday is “Bring a Friend Saturday”! We will be doing the WOD at Draper Park so it should be a great time! There will be NO Olympic Lifting and we will be running one big WOD at 9:00am. We can’t wait to get outside and use our fitness!
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Attention: CFD athletes love to get fitness indoors and out. Many of you have expressed interest in hiking and getting outdoors this summer. We’d like to put together a somewhat organized group to keep all those interested informed about dates and times we go out hiking. Some of you have said that weekdays are better because of the weekends being busy with family and sports. Please put your names on the board if you are interested in being part of this group. We will be using Facebook messenger as a way to communicate and keep all those interested informed. Please feel free to offer opinions and suggestions for certain hikes, ones to work up to and dates and times you are most available. Now let’s get outside the box and use our fitness!
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WOD

Option 1:
“Rack City”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Option 2:
OPEN GYM
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.

“We must not allow other people’s limited perceptions to define us.”

~Virginia Satir

CrossFit Draper girls aren’t scared to be strong, Ellen is Deadlifting 245# for 5 reps!
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Reminder: This Saturday is “Bring a Friend Saturday”! We will be doing the WOD at Draper Park so it should be a great time! There will be NO Olympic Lifting and we will be running one big WOD at 9:00am. We can’t wait to get outside and use our fitness!
__
Attention: CFD athletes love to get fitness indoors and out. Many of you have expressed interest in hiking and getting outdoors this summer. We’d like to put together a somewhat organized group to keep all those interested informed about dates and times we go out hiking. Some of you have said that weekdays are better because of the weekends being busy with family and sports. Please put your names on the board if you are interested in being part of this group. We will be using Facebook messenger as a way to communicate and keep all those interested informed. Please feel free to offer opinions and suggestions for certain hikes, ones to work up to and dates and times you are most available. Now let’s get outside the box and use our fitness!
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WOD

Midline:
1 Round, Not for Time:
35 GHD Sit-Ups or Anchored Sit-Ups
1 Minute L-Sit or Boat Hold (Accumulated)
35 GHD Sit-Ups or Anchored Sit-Ups

Conditioning:
“Full Circle”
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row

“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.”

~Mark Twain

As if yesterdays running WOD wasn’t hard enough, Laura adds a sandbag!
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Reminder: This Saturday is “Bring a Friend Saturday”! We will be doing the WOD at Draper Park so it should be a great time! There will be NO Olympic Lifting and we will be running one big WOD at 9:00am. We can’t wait to get outside and use our fitness!
__
Attention: CFD athletes love to get fitness indoors and out. Many of you have expressed interest in hiking and getting outdoors this summer. We’d like to put together a somewhat organized group to keep all those interested informed about dates and times we go out hiking. Some of you have said that weekdays are better because of the weekends being busy with family and sports. Please put your names on the board if you are interested in being part of this group. We will be using Facebook messenger as a way to communicate and keep all those interested informed. Please feel free to offer opinions and suggestions for certain hikes, ones to work up to and dates and times you are most available. Now let’s get outside the box and use our fitness!
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WOD

Strength;
Squat Snatch
Build to a Heavy Single

Conditioning:
“Ring of Fire”
AMRAP 9:
1 Ring Muscle-Up
1 Squat Snatch (135/95)
2 Ring Muscle-Ups
2 Squat Snatch (135/95)
3 Ring Muscle-Ups
3 Squat Snatch (135/95)
…
Up by (1) rep until finish

“The secret of getting ahead is getting started.”

~Mark Twain

Ricky’s ready to run, are you?!
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Reminder: This Saturday is “Bring a Friend Saturday”! We will be doing the WOD at a park so it should be a great time! Check back for all the details.
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Attention: CFD athletes love to get fitness indoors and out. Many of you have expressed interest in hiking and getting outdoors this summer. We’d like to put together a somewhat organized group to keep all those interested informed about dates and times we go out hiking. Some of you have said that weekdays are better because of the weekends being busy with family and sports. Please put your names on the board if you are interested in being part of this group. We will be using Facebook messenger as a way to communicate and keep all those interested informed. Please feel free to offer opinions and suggestions for certain hikes, ones to work up to and dates and times you are most available. Now let’s get outside the box and use our fitness!
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WOD

“Marathon Madness”
Compare to 4/19/17
2 Rounds:
400 meter Run
26 Hand Release Push-Ups
400 meter Run
26 Kettlebell Swings (53/35#)
400 meter Run
26 Sit-Ups
400 meter Run
26 Deadlifts (75/55#)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20″)

“Worry never robs tomorrow of its sorrow, it only saps today of its joy.”

~Leo Buscaglia

Weekend Challenge, do something that scares you! Taylor did with Rope Climbs!
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Reminder: There will be Open Gym today from 9:30am to 11:30am!
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WOD

“Jump Ship”
AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand-Release Push-ups

“You know what I want to do? Wake up one weekend and not have to go anywhere and do nothing.”

~Derek Jeter

Lifting lighter weights for more reps is great for building muscle endurance, but if you want to increase your strength, increasing your weight load is key. Add compound exercises such as squats, deadlifts, and presses to your heavy weights and you’ll be amazed at how fast you’ll build strength.

Here Christian is setting a new 5 rep PR on his back Squat!
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Happy Birthday MK!

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Attention Parents: There is high incidence of Hand Foot Mouth in the Utah area right now. Symptoms are Fever followed by Rash. Please know that we are taking all the precautions we can to keep your kids healthy. If your child has shown any symptoms please keep them home 🙂 Use the childcare area at your own risk.
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It’s Benchmark Friday!

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Benchmark WOD

Strength:
Power Clean and Jerk
Build to Heavy Single

Conditioning:
“Grace”
Compare to 6/30/17
For Time:
30 Clean and Jerks (135/95)

“No matter what people tell you, words and ideas can change the world.”

~Robin Williams

You might be thinking, “is this a spin class?” No it’s not, it’s CrossFit! We bike too.
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Attention Parents: There is high incidence of Hand Foot Mouth in the Utah area right now. Symptoms are Fever followed by Rash. Please know that we are taking all the precautions we can to keep your kids healthy. If your child has shown any symptoms please keep them home 🙂 Use the childcare area at your own risk.
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WOD

Option 1:
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 meter Run, Max Thrusters (95/65)

Option 2:
OPEN GYM
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.

“The first thing I tell clients is get off the couch! Just start making some small lifestyle changes such as walking to work instead of driving or taking the stairs instead of the lift. The small things you can change all add up.”

~Jessie Pavelka