Friday March 3, 2017

Cassidy judging Baylie during last weeks Friday Night Lights!


We are so excited that the CrossFit Games Open is finally here! We will be doing the Open WOD at the regular WOD times all day on Friday’s for the next 4 weeks. We will also be holding a CFD Open throw down each Friday night starting at 5:30pm! Bring on week two!


Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bar
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells, Women use 35-lb. dumbbells


Special Cash Out

We will be having a special fundraiser cash out today in honor of trainer Heather’s friend Kristen Wells. On Feb. 25, Kristen’s husband Randy was flying from Pheonix, Arizona, to Sandy, Utah, with his two children Asher (8) and Sarah (3) when his Cessna plane went missing.
On Feb. 27, search and rescue crews found the plane, which had crashed near Panguitch, Utah. Tragically, Randy and his children did not survive the crash.
Kristen is 22 weeks pregnant with a little girl and will be left to plan three funerals and raise her new baby on her own.
Our cash out today will be in honor of the Well’s family and we would encourage everyone to donate a minimum of $1 to Kristen. Here is a link to her Go Fund Me account.
We will also be taking cash or check donations at the gym and every penny will go to Kristen.


3 rounds
41 lunges for Randy (Randy was 41 years old)
8 Burpees for Asher (Asher was 8)
3 Cleans for Sarah (Sarah was 3)

“The biggest competition is myself. I am not looking to follow others or pull them down. I’m planning to test my own boundaries.”



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