Work Out Of The Day
Thursday December 1, 2022
Dereks secret is all about the shorts! __ WOD “Young, Dumb & Broke” For Time: 25-20-15-10-5 Dumbbell Bench Press 50-40-30-20-10 Dumbbell Reverse Lunges 100-80-60-40-20 Double-Unders Dumbbells: (50’s/35’s) *Score = Time it takes to complete the workout __ “Great minds discuss ideas; average minds discuss events; small minds discuss people.” ~Eleanor Roosevelt
Wednesday November 30, 2022
The 8amers working through their Bench Press! __ WOD “Cranky Christine” 3 Rounds For Time [25 Minute Cap]: 700/600 Meter Row 12 Deadlifts (275/185) 21 Burpee Box Jumps (24″/20″) Rest 3 Minutes Between Rounds *Score = Total Time it takes to complete the workout, including rest __ DAILY MINDSET “If people knew how hard I ...
Tuesday November 29, 2022
Carson is flying through his Ring Muscle-Ups! __ WOD “Bloody Mary” AMRAP 20: 5 Handstand Push-Ups 10 Single Leg Squats 15 Pull-Ups Every 4 Minutes [Starting at 0:00]: 15 Hang Power Snatches (75/55) __ DAILY MINDSET “Culture eats strategy for breakfast.” ~Peter Drucker In business, this is ever important for leaders to fully understand. That ...
Monday November 28, 2022
Calleigh, Cam, and Nick are in a post 5K hang Off! __ WOD PART 1: Overhead Squat Build to a Heavy single Overhead Squat *Score = Heaviest Load PART 2: “Something Or Other” For Time [10 Minute Cap]: 20 Power Cleans 20 Bench Press 20 Overhead Squats Barbell: (155/105) *Score = Time it takes to ...
Sunday November 27, 2022
Em is looking strong as she works through her DB Carry! __ Happy Birthday Nick! __ Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on! __ WOD “Sweaty Sunday” [PICK ONE] [Run] 3 Rounds For Time: 200 Meter Run 400 Meter Run 600 Meter Run Rest 1:1 ...
Saturday November 26, 2022
Bob is flying through his Barbell Burpees! __ WOD PART 1: Power Snatch Build to a Heavy Single *Score = Heaviest Load PART 2: “SCARFACE” For Time 2 Rounds: 8 Power Snatches (155/105) 8 Bar-Facing Burpees 🙂 2 Rounds: 8 Power Snatches (135/95) 8 Bar-Facing Burpees 🙂 2 Rounds: 8 Power Snatches (115/85) 8 Bar-Facing ...
Friday November 25, 2022
Thank you to everyone that came and ran the 5K yesterday to support the Utah Food Bank! __ Reminder: We are running a Holiday Schedule today. There will be an 8:00am and a 10:00am WOD. Make sure to sign up through the Mindbody App. The rest of the week will be the regular schedule. __ BENCHMARK WOD “Filthy ...
Thursday November 24, 2022
WE HOPE YOU ALL HAVE A SAFE AND HAPPY THANKSGIVING WEEKEND! __ 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 ...
Wednesday November 23, 2022
Jamal is bracing to set a PR Deadlift! __ WOD “Sick Joke” For Time [20 Minute Cap]: 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) Handstand Push-Ups After Each Round: 30′ Handstand Walk *Score = Time it takes to complete the workout *Sub the Handstand Push-Ups and Handstand Walks with Double Dumbbell Shoulder to Overhead and 60′ Double DB Overhead ...
Tuesday November 22, 2022
Monika is powering through her Front squats! __ WOD PART 1: Front Squat Build to a Heavy Set of 5 *Score = Heaviest Load PART 2: “Seventh Wonder” 7 Rounds For Time [15 Minute Cap]: 7 Double Dumbbell Front Squats 7 Chest to Bar Pull-Ups 7 Double Dumbbell Push Press 7 Toes to Bar Dumbbells: ...