Tuesday November 23, 2021

Ellen and Casey are working through the Team Med Ball Run!

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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!

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WOD

PART 1a: STRICT PRESS

4 sets of 10 Strict Press

*Score = Sum Total Load

PART 1b: STRICT PRESS

1 set of 10+ Strict Press

*Score = Total Reps

PART 2: “HIDE & SEEK”

27-21-15-9:
Box Jump Overs (24″/20″)
Thrusters (95/65)

*Score = Time it takes to complete the workout.

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5FRx

SLEEP

This week let’s try to NOT hit the snooze button!

Sleep science suggests that hitting the snooze button can not only disrupt healthy sleep patterns, but may leave you feeling drowsy for the rest of the day.

Here’s why:
-Hitting snooze throws off your body’s natural “wake up” routine
-It conditions your brain into thinking “Just a few more minutes”instead of “Time to start the day”
-When we fall back to sleep after our first alarm, our body more quickly falls back into the beginning of a full sleep cycle. The early stages of our sleep cycle are the worst time to wake up which consequently leaves us feeling more tired and fatigued for the rest of the day

Monday November 22, 2021

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!

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WOD

“GOOD GRIEF”

5 Rounds x AMRAP 3:
4 Devil’s Press (50’s/35’s)
6 Toes to Bar
24 Double Unders

Rest 1 Minute Between Rounds

*Score = Sum Total Rounds + Reps

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5FRx

EAT

This week let’s try to eat vegetables at every meal!

The International Journal of Epidemiology published a meta-analysis stating that eating 800g of fruits and vegetables each day can reduce your risk of heart disease, cancer, and stroke as well as overall mortality. Eating whole real foods is the best way to absorb the nutrients, vitamins, and minerals our bodies need.

Sunday November 21, 2021

Don’t forget to get your weekend mobility in!

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

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WOD

“HOLD ON”

6 Rounds on the 4:00
1000 Meter Bike
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
Remaining time. . .
Rounds 1-2 Max Plank Hold
Rounds 3-4 Max Hollow Body Hold
Rounds 5-6 Max Seated L Sit Hold

Saturday November 20, 2021

Dan and Bryan make a great team!

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Happy Birthday Tanya!

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WOD

“ADDITION BY SUBTRACTION”

Teams of 3
3 Rounds For Time:
1,000 Meter Run (Together)
30 Bar Muscle-Ups/30 Burpee Pull Ups (Partition However)
50 Hang Power Cleans (155/105) (Partition However)

[Time Cap: 35 Minutes]

Friday November 19, 2021

Julie is showing us how a Handstand Walk should look!

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Happy Birthday Sean!

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WOD

PART 1: 1RM Weighted Ring Dip or

Max L-Sit Hold

*Score = Heaviest Load or Max Time

PART 2: “RING POP”

AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches (50/35)
…
[Add 3 Dumbbell Reps Per Round]

*Score = Total Rounds + Reps

Thursday November 18, 2021

Liz might not be happy about Tuesdays Farmers Carry!

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WOD

PART 1: “SKILLS THAT KILLS

5 Rounds:
1 Minute Handstand Walk/Wall Walks
Rest 30 Seconds
1 Minute Alternating Pistols/Jumping Lunges
Rest 30 Seconds

*Score = Sum Total Reps
*Handstand Walk 1 Rep = 5 ft

PART 2: “LET’S STAY TOGETHER”

[Teams of 2]
AMRAP 12:
200 Meter Partner Med Ball Run (20/14)
Partners Run Together. Each Partner holds their own Med Ball.
15 Synchro Burpees 🙂

*Score = Total Rounds + Reps

 

Wednesday November 17, 2021

Monika is working through the Back Squats during last Thursdays Hero WOD!

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WOD

“NO SHOES, NO SHIRT, NO PROBLEM”

For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar

2 Minutes On, 1 Minute Off

*Score = Time it takes to complete the workout

If time capped, add 1 second to your time for every missed rep.

Tuesday November 16, 2021

Bryan is getting set for his heavy set of Deadlifts!

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Happy Birthday Carson!

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WOD

“TURN & BURN”

3 Rounds:
15 Double Dumbbell Squats
15 Handstand Push-Ups

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead

Dumbbells: (50’s/35’s)

Monday November 15, 2021

Dr. D is looking strong as he catches the bar during his heavy Snatches!

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WOD

PART 1: Heavy 3 Power Snatch

Build to A Heavy Set of 3 Power Snatch

*Score= Heaviest Load

PART 2: “I GOT OPTIONS”

[On the 0:00]
9-6-3:
Power Snatches (135/95)
Burpee Box Jump Overs (30″/24″)

[8 Minute Time Cap]

[On the 10:00]
12-9-6:
Power Snatches (95/65)
Box Jump Overs (24″/20″)

[8 Minute Time Cap]

[On the 20:00]:
15-12-9:
Power Snatches (75/55)
Bar-Facing Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 3 Rounds

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Sunday November 14, 2021

Grab a friend and go get your weekend mobility on!

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

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WOD

“ABSOLUTE VALUE”

4 Rounds:
1 Minute Side Plank (0:30 each side)
2 Minutes Any Machine
4 Minute Tabata Movement

Round 1: Hollow Body Hold
Round 2: Flutter Kicks
Round 3: Hollow Body Rocks
Round 4: Sit Ups

*Score = Total Reps of all Tabata Movements from all 4 Rounds. Log 4 Rounds separately.

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5FRx

REGENERATION SUNDAY

3:00 Foam Roll
1:00 Pike Stretch
1:00 Child’s Pose with Reach (each side)
1:00 Hurdler Stretch
1:00 Chest Opener Stretch
3:00 Foam Roll