Have you guys met long time CFD star athlete Dave 08? He’s a good guy, so say hi!
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A lot of you have shown interest in getting the “Advanced Muscle Integration Technique” performed that Lauri does with Dr. Buhler. Well it’s your lucky day! This Saturday Lauri will be in house here at CFD performing the technique! Call or text Lauri at 801-864-6141 to set up an appointment!
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WOD

“Nasty Women”

AMRAP 4:
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00

AMRAP 4:
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:00

AMRAP 4:
“Grace”
30 Clean & Jerks (135/95#)

“Spread love everywhere you go. Let no one ever come to you without leaving happier.”

~Mother Teresa

Amanda working through the Sumo Deadlift High Pulls during last Mondays 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

“22”
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatches (75/55#)
22 Box Jumps (24/20″)
22 Push Presses (75/55#)
22 Calorie Row/Bike

“Every day we have plenty of opportunities to get angry, stressed or offended. But what you’re doing when you indulge these negative emotions is giving something outside yourself power over your happiness. You can choose to not let little things upset you.”

~Joel Osteen

Fitzy putting his head down and making it happen on the bike!
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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”
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
100 Calorie Bike
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

“Insanity: doing the same thing over and over again and expecting different results.”

~Albert Einstein

Mindy and Kamrie coming in from the Front Rack Walk during Thursdays WOD!

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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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WOD

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1-
10 Box Jumps (24/20)
5 Toes to Bar

Station 2-
10 Burpees 🙂
5 Dumbbell Ground to Overhead

Station 3-
250 Meter Run with Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

“Believe you can and you’re halfway there.”

~Theodore Roosevelt

Thanks you to all of our Veterans who have served for our country, especially our very own Dainja who comes home next week!
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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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HERO WOD

“THREE WISE MEN”
“Jeremy Wise”
As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes:
5 Hang Squat Snatch (135/95 lbs)
10 Bar-Facing Burpees 🙂

Rest 2 minutes

“Ben Wise”
AMRAP in 4 Minutes:
10 Power Cleans (135/95 lbs)
20 Pull-Ups

Rest 2 minutes

“Beau Wise”
AMRAP in 4 Minutes:
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)

Complete all three parts of the workout (“Jeremy,” “Ben,” and “Beau”). Rest 2 Minutes between each part. Score is the total number of reps completed for all three parts.

We do this WOD in honor of the Wise brothers: Jeremy, Ben and Beau. Jeremy – a Navy SEAL, Ben – a member of the Green Berets and Beau – a Marine.
Sadly, Jeremy was killed in 2009 by a suicide bomber. Two years later Ben was killed in action. We honor Jeremy and Ben for their “last full measure of devotion” while recognizing that Beau represents those who survived combat but are struggling to survive the peace.

“On this Veterans Day, let us remember the service of our veterans, and let us renew our national promise to fulfill our sacred obligations to our veterans and their families who have sacrificed so much so that we can live free.”

~Dan Lipinski

Mckinley might just be one of the most dedicated athletes at CFD! No matter what challenge presents itself he is always at the 6am WOD working hard the whole hour.
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Happy Birthday Kris!

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Here are the results of the Liftoff from last Friday!

First place team: Derek and Lauren
First place masters team 40-49: Asian sensation and Laura
First place masters team 50 plus: Leonor and Jeff H.
First place Male: Chayden
First place Female: Baylie

Great job to everyone that participated, and congratulations to all the winners!
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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

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

Option 1:
“Friendly Lovin”
21-15-9
Calorie Row
Calorie Bike
100m Kettlebell Front Rack Walk (53/35#)
21-15-9
Calorie Row
Calorie Bike
100m Kettlebell Farmers Carry Walk (53/35#)
21-15-9
Calorie Row
Calorie Bike

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.

“Never go backward. Attempt, and do it with all your might.”

~Determination is power. Charles Simmons

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