Alia is showing how great her Gymnastics skills are as she crushes Tuesdays WOD!
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WOD

”Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

“Luck is great, but most of life is hard work.”

~Iain Duncan Smith

Becky is doing what she does best, inspiring the rest of us!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
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We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click hereto schedule your post challenge body fat testing!
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It’s Benchmark Friday!

BENCHMARK WOD

“Filthy Fifty”
Compare to 9/7/18
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

“Expect problems and eat them for breakfast.”

~Alfred A. Montapert

The three dedicated 6amers that ventured out in the blizzard to get their WOD on!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
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We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click hereto schedule your post challenge body fat testing!
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WOD

Option 1:
“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups

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.

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Congratulations Grace and Ted for being the January PR winners! Great work to everyone that set a new PR in January!

What we really are matters more than what other people think of us.”

~Jawaharlal Nehru

The 8am group working on their sprints!
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Happy Birthday Whit!

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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
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We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click here to schedule your post challenge body fat testing!
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WOD

“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees 🙂
21 Power Cleans (155/105)
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees 🙂
21 Power Cleans (135/95)
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees 🙂
21 Power Cleans (115/85)
21/15 Calorie Assault Bike

“Kites rise highest against the wind – not with it.”

~Winston Churchill

Proof that Caleb works out! Here he is crushing last Tuesdays WOD!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
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We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click here to schedule your post challenge body fat testing!
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WOD

“Dubble Bubble”
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

“You may delay, but time will not.”

~Benjamin Franklin

Mel is showing that after almost a decade of CrossFitting she’s still crushing it!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
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We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click here to schedule your post challenge body fat testing!
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WOD

Strength:
Front Squat
Build to Heavy Single

Conditioning:
“Funny Bone”
21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

THE WHY
You’ll often see the strength pieces we do listed as “Heavy” and not “1RM, 5RM..etc”. 1RM takes into account past personal bests and is an all out effort. When we 1RM, there is the tendency to throw form out of the window and put more effort into the lift than the conditioning piece. When we go “heavy” there is still a high priority on moving well. Heavy also means it is relative for the day and not related to all time bests. Not going to max effort here allows athletes to have something left in the tank for the conditioning piece. This very well may still be a PR opportunity for athletes if they are feeling good and moving well, but that isn’t necessarily always the case.

“I learned a few years ago that balance is the key to a happy and successful life, and a huge part of achieving that balance is to instill rituals into your everyday life – a nutritious balanced diet, daily exercise, time for yourself through meditation, reading, journaling, yoga, daily reflection, and setting goals.”

~Gretchen Bleiler

Eric has been crushing it! Here he is making sure to get his Rowing Cash Out 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

“Over Easy”
For Time:
50/35 Calorie Assault Bike

Directly Into…

3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)

“Every failure is a step to success.”

~William Whewell

Dave is keeping his form and focus throughout Thursdays dumbbell WOD!
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WOD

“Wet Floor”
In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

“Advice is like snow – the softer it falls, the longer it dwells upon, and the deeper it sinks into the mind.”

~Samuel Taylor Coleridge

James is looking to best Chayden with a 335# Tempo squat!
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It’s Benchmark Friday!

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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
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Benchmark WOD

Strength:
Snatch Complex
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch

Conditioning:
“Randy”
Compare to 8/10/18
For Time:
75 Power Snatches (75/55)

THE WHY

Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy here.

“At the end of the day, you are solely responsible for your success and your failure. And the sooner you realize that, you accept that, and integrate that into your work ethic, you will start being successful. As long as you blame others for the reason you aren’t where you want to be, you will always be a failure.”

~Erin Cummings

Chayden is working through his Tempo Squats at 305#!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
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WOD

Option 1:
“Dum Dum”
3 Rounds:
200′ Dumbbell Farmers Carry
20 Dumbbell Bench Press
200′ Dumbbell Front Rack Carry
20 Dumbbell Deadlifts

Dumbbells: (50’s/35’s)

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.

“People don’t notice whether it’s winter or summer when they’re happy.”

~Anton Chekhov