Monday February 11, 2019

Welcome Melody Ashby Goudie! Born February 6th at 10:06 PM, weighing in at 7 pounds 5 ounces and measuring at 19.5 inches long. The whole Goudie family is in love and doing great. Congratulations Braedon and Katie!

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.

~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.
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!


“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

There is a good amount of psychology sprinkled in to this high intensity interval workout. We’ve all been there before where we come out hot and start to doubt ourselves within in the middle of the workout. When we enter the panic zone too early, it is hard to get back to a place where we feel in control. This is why using the first round as a “feeler” is so helpful. Picking a pace just outside our comfort zone in round one introduces us to what we have in store for the remaining five. Moving with a purpose, but not at 100% effort, allows us to better control our minds and our bodies. We then have a better idea of what pace is sustainable. The last round is where we want to empty the tank and enter the panic zone a bit, as we know there is no work left after.

“Those who improve with age embrace the power of personal growth and personal achievement and begin to replace youth with wisdom, innocence with understanding, and lack of purpose with self-actualization.”

~Bo Bennett

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