Christy is giving it everything she’s got during Friday’s Liftoff!
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Reminder: We will be holding the Kinstretch Clinic tonight at 6:30pm! This is a FREE clinic to anyone that would like to improve their mobility and recovery time, so feel free to bring family and friends! There will be NO 6:30pm WOD.
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We have some fun things coming up here at CFD, make sure to save the date! Dainja will be coming home at the end of the month, we will be having a welcome home party for him on Saturday November 26th! We will also be running the Utah Human Race 5K for the 8th year this Thanksgiving, click here to get registered! And last but not least, we will be throwing our annual CFD Christmas Party on Friday December 16th! We are so excited to celebrate these fun events with all of you!
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WOD

“Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

“Life is a series of experiences, each one of which makes us bigger, even though sometimes it is hard to realize this. For the world was built to develop character, and we must learn that the setbacks and grieves which we endure help us in our marching onward.”

~Henry Ford

Lauren and the 6am crew working their way through Monday’s WOD!
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Reminder: We will be holding the Kinstretch Clinic tomorrow at 6:30pm! This is a FREE clinic to anyone that would like to improve their mobility and recovery time, so feel free to bring family and friends! There will be NO 6:30pm WOD.
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We have some fun things coming up here at CFD, make sure to save the date! Dainja will be coming home at the end of the month, we will be having a welcome home party for him on Saturday November 26th! We will also be running the Utah Human Race 5K for the 8th year this Thanksgiving, click here to get registered! And last but not least, we will be throwing our annual CFD Christmas Party on Friday December 16th! We are so excited to celebrate these fun events with all of you!
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WOD

AMRAP 4:
27 Cal Row
27 Burpees 🙂
27 Chest-to-Bar Pull-ups

Rest 4:00

AMRAP 4:
21 Cal Row
21 Burpees 🙂
21 Toes-to-Bar

Rest 4:00

AMRAP 4:
15 Cal Row
15 Burpees 🙂
15 Pull-ups

“A leader is one who knows the way, goes the way, and shows the way.”

~John C. Maxwell

Cameron killing it on the Clean and Jerk event Friday night!
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We would like to thank everyone that donated to the myFace Fundraiser last week, it was a great success! Here is a little note from the organizer:

Dear CrossFit Draper,

I want to personally thank all who participated and donated to myFace. It was great to see pictures of you all come together to honor the children of myFace. We exceeded the goal of $1,000 and with your help, we raised over $1,600. This will provide a crucial support system for the patients receiving treatment. Our children bond with each other and develop friendships in a warm, inviting atmosphere and this in a great deal is because of your support.

Cheers, Eddie
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We have some fun things coming up here at CFD, make sure to save the date! Dainja will be coming home at the end of the month, we will be having a welcome home party for him on Saturday November 26th! We will also be running the Utah Human Race 5K for the 8th year this Thanksgiving, click here to get registered! And last but not least, we will be throwing our annual CFD Christmas Party on Friday December 16th! We are so excited to celebrate these fun events with all of you!
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WOD

“7 Up”
10 Rounds for time:
7 Sumo Deadlift High-pulls (95/65#)
7 Front Squats (95/65#)
7 Push Jerks (95/65#)

“Progress is impossible without change, and those who cannot change their minds cannot change anything.”

~George Bernard Shaw

Yep this is what the 9:30am WOD looks like!
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Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am!
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WOD

“Sunday Funday”
EMOM 20, alternating:
15/12 Calorie Bike
30 Double-unders
15/12 Calorie Row
30 Double-unders

“We shall never know all the good that a simple smile can do.”

~Mother Teresa

Beth is getting work done during Thursdays Open Gym!
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Reminder: Heather WILL be teaching Yoga today at 9:15am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am!
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We want to thank everyone that came to the Liftoff last night, we had a great turnout and a great time!
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WOD

“Saturday Teamwork”
In teams of two, partners alternate whole rounds for time and complete five rounds each of:
Row 250 Meters
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Run 250 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 250 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 250 meter run.)

“Friends show their love in times of trouble, not in happiness.”

~Euripides

Candice is back, and killing it!
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Reminder: We will be continuing the “My Face” fundraiser through this week! Any donation over $5 will receive a goodie bag! We really appreciate all the support from all of you, we truly have a giving community!
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Have you registered for “The Liftoff” yet?! today we will be throwing a little in house competition consisting of one guy and one girl. It will be based on your 1 rep max Snatch, Clean and Jerk, and a short Met Con. Click here to get registered! We will run the evening WOD’s Open competition style, come ready to set new PR’s and cheer on others to do the same!

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WOD

“CrossFit Liftoff”
1 rep max Snatch
1 rep max Clean and Jerk

Mystery Met Con!

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

~John F. Kennedy

Filthy Fifty madness!
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Reminder: We will be continuing the “My Face” fundraiser through this week! Any donation over $5 will receive a goodie bag! We really appreciate all the support from all of you, we truly have a giving community!
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Have you registered for “The Liftoff” yet?! This Friday we will be throwing a little in house competition consisting of one guy and one girl. It will be based on your 1 rep max Snatch, Clean and Jerk, and a short Met Con. Click here to get registered!
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WOD

Today we will be running the WOD’s open gym style! You will have two options:
Option 1:

Endurance WOD
“Pyramid Chasing Annie”
50-40-30-20-10-20-30-40-50 of:
Double-Unders
Sit-Ups
*After each set you will run 400 Meters

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.

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And the PR winners for October are…Dave 08 and Lauren! Congratulations, and great job to everyone that set a new PR in October.

“As I grow older, I pay less attention to what men say. I just watch what they do.”

~Andrew Carnegie

The 8:00 WOD all dressed up for Saturday’s Halloween WOD!
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Happy Birthday Tiff N!

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Reminder: We will be continuing the “My Face” fundraiser through this week! Any donation over $5 will receive a goodie bag! We really appreciate all the support from all of you, we truly have a giving community!
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Have you registered for “The Liftoff” yet?! This Friday we will be throwing a little in house competition consisting of one guy and one girl. It will be based on your 1 rep max Snatch, Clean and Jerk, and a short Met Con. Click here to get registered!

Snatch, Clean and Jerk, Workout: 2016 Liftoff

WOD

Complete as many rounds and reps as possible in 20 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
20 Calorie Row/Bike

OR

Complete as many rounds and reps as possible in 20 minutes:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row/Bike

“If you haven’t got anything nice to say about anybody, come sit next to me.”

~Alice Roosevelt Longworth

The 10:00 WOD all dressed up for Saturday’s Halloween WOD!
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Reminder: We will be continuing the “My Face” fundraiser through this week! Any donation over $5 will receive a goodie bag! We really appreciate all the support from all of you, we truly have a giving community!
__
Have you registered for “The Liftoff” yet?! This Friday we will be throwing a little in house competition consisting of one guy and one girl. It will be based on your 1 rep max Snatch, Clean and Jerk, and a short Met Con. Click here to get registered!

Snatch, Clean and Jerk, Workout: 2016 Liftoff

WOD

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Bike

Rest 4:00

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Calorie Bike

Rest 4:00

AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Bike

“Always remember that you are absolutely unique. Just like everyone else.”

~Margaret Mead

We are excited to announce that we will be continuing the “My Face” fundraiser through this week! Any donation over $5 will receive a goodie bag! We really appreciate all the support from all of you, we truly have a giving community!
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Reminder: There will be NO evening WOD’s today due to Halloween. Thanks for understanding!
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WOD

“Don’t Drop Your Jack O Lantern”
For time:
Run 800 meters with your “Jack O Lantern”
Then 3 rounds:
30 “Jack O Lantern” Roll and Throws
20 Box Step Ups with “Jack O Lantern” 24/20″
10 Med Ball Cleans with your “Jack O Lantern”
Then finish with an 800 meter run with your “Jack O Lantern”
*If at any point in the WOD you drop or rest your “Jack O Lantern” on the ground you must stop and do 5 Burpees 🙂

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The Nightmare Before Christmas – Tim Burton’s Original Poem

“It’s said that All Hallows’ Eve is one of the nights when the veil between the worlds is thin – and whether you believe in such things or not, those roaming spirits probably believe in you, or at least acknowledge your existence, considering that it used to be their own. Even the air feels different on Halloween, autumn-crisp and bright.”

~Erin Morgenstern