Aaron is maintaining a great body position throughout his Double-Unders!
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Attention: There will be NO Yoga today. Shayan WILL be running Open Gym this Sunday from 9:30am to 11:30am!
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WOD

“Saturday Teamwork”
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings (53/35)
60 seconds of Rest
60 seconds of Wall Balls (20/14)
60 seconds of Rest
60 seconds of Box Jump Overs (24/20)
60 seconds of Rest
60 seconds of Burpees 🙂
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

“The starting point of all achievement is desire.”

~Napoleon Hill

The 4:30 group working through Tuesday’s Thrusters!
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Happy Birthday Wes!

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It’s Benchmark Friday!

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Benchmark WOD

“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-Ups
135/95 pound Hang Power Cleans, 10 reps

“Nothing is impossible, the word itself says ‘I’m possible’!”

~Audrey Hepburn

We are so sad that Hillary will be moving this week:( We have loved having you as part of our CFD family Hillary, good luck!
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Happy Birthday Daina!

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Attention Progenex lovers: We will be making this months order this Friday, make sure to get yours on the order sheet on the desk!
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WOD

Today we will be running the WOD’s open gym style! You will have two options:
Option 1:
In teams of 3, for time:
100 – 75 – 50
Bike Cals
Row Cals
Bench Press (135/95#)

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.

“If youth knew; if age could.”

~Sigmund Freud

Heidi setting a new PR on her Deadlift!
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Happy Birthday Connor!

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Congratulations Hillary and Fitzy for being our September PR Winners!
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WOD

AMRAP 5:
Buy-in: 150 Double-unders
12 Thrusters (65/65#)
12 Chest-to-Bar Pull-Ups

Rest 5:00

AMRAP 5:
Buy-in: 100 Double-unders
9 Thrusters (115/80#)
12 Toes-to-Bar

Rest 5:00

AMRAP 5:
Buy-in: 50 Double-unders
6 Thrusters (135/95#)
12 Pull-Ups

“Fear stifles our thinking and actions. It creates indecisiveness that results in stagnation. I have known talented people who procrastinate indefinitely rather than risk failure. Lost opportunities cause erosion of confidence, and the downward spiral begins.”

~Charles Stanley

Great job Team Hakuna Masquata on taking 5th place in the Monsuta competition this weekend!
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WOD

“The Heist”
3 Rounds For Time:
21/18 Calorie Row
15 Over-the-Bar Burpees
9 Squat Snatches (115/80#)

“It does not matter how slowly you go as long as you do not stop.”

~Confucius

The Team Series!
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Attention: Shayan WILL be running Open Gym today from 9:30am to 11:30am!
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WOD

“Midline Madness”
4 Rounds (not for time):
15 Abmat Sit-ups
20 Hip Extensions
25 Flutter Kicks
30 Good Mornings

“When a man opens a car door for his wife, it’s either a new car or a new wife.”

~Prince Philip

Here at CrossFit Draper we LOVE Football! I wonder what team they’re cheering for?!
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Attention: Heather WILL be teaching Yoga this morning at 9:15am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am!
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WOD

Teams of 2, AMRAP 25:
9 Rope Climbs
40 Clean & Jerks
30 Handstand Push-ups
40 Power Snatches
76 Double-unders
40 Overhead Squats

1st Round: 95/65#
2nd Round: 115/80#
3rd Round: 135/95#
4th Round: 155/105#

“Perfection is not attainable, but if we chase perfection we can catch excellence.”

~Vince Lombardi

We want to congratulate Kelli for being our first athlete to win the Goal Board Challenge! Kelli’s goal was to get a Pull-Up on the blue band, she achieved that goal very quickly and then right away upped her goal to a Strict Pull-Up! She worked and worked on that for two months and right at the end of September she got it! Kelli is very dedicated to her workouts and being at CFD on a regular basis, we are so proud of how far she has come!
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Happy Birthday Lisa!

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It’s Benchmark Friday!

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Benchmark WOD

“The Ghost”
6 rounds for reps of:
1 minute of rowing (Calories)
1 minute of Burpees 🙂
1 minute of Double-Unders
1 minute rest

*Try for as many reps as possible of EACH exercise, don’t “game” it and get all your reps on Double-Unders. With that being said, your score is total reps.
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Great job to everyone that reached their goals in August/September!

“Keep your eyes on the stars, and your feet on the ground.”

~Theodore Roosevelt

Team CrossFit Draper Blue having some fun after the Team Series on Tuesday!
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WOD

Today we will be running the WOD’s open gym style! You will have two options:
Option 1:
“Bell Bottoms”
EMOM 20:
Min 1: 50′ Prowler Push (45/90#)
Min 2: 15 Kettlebell Swings (53/35#)
Min 3: 50′ Walking Lunge (25/45# DB)
Min 4: 20 Sit-Ups

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.

“Find a place inside where there’s joy, and the joy will burn out the pain.”

~Joseph Campbell