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12/26/2014

Main - WOD


Warm-up


2 rounds:
250m row
10 GHD sit-ups
10 GHD ext
5 GHD glute ham raises
10 banded good morings

Weightlifting

Tempo deadlift @5-0-2-0 (Complete 6-4-2-6-4-2 as heavy as possible )

Metcon


Clock starts for P1 500m row. At 5:00 is when P2 will start.

P1: Metcon (Time)


500m row

P2: Metcon (AMRAP - Rounds)


AMRAP 7

5 full snatch 95/65
10 lateral bar over burpees
20 double unders
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12/24/2014

Main - WOD


Merry Christmas! 9:00am and Noon classes only. Ho! Ho! Ho!

Warm-up


400m run

Group warm up will start 5 minutes after the hour.

Metcon


1
1,2
1,2,3
1,2,3,4...

Metcon (Time)


12 Days of Christmas

1 C&J 75% of 1RM
2 shuttle runs (garage-cage & back is 2)
3 HSPU (rx+ strict)
4 hang power snatch 95/65
5 dips (rx+ ring dips)
6 KBS 53/35
7 burpees (rx+ 6" target)
8 TTB
9 pull-ups (rx+ butterfly)
10 deadlifts 95/65
11 box jumps 24/20
12 front squats at same weight as C&J

SLC RECOVERY


10 light shoulder mobility
10 min zone 1 row
+
30 sec at 75%
30 sec at 50%
x 20
+
10 min zone 1 row
+
30 min mobility. Work on your specific mobility issues. If you don't know where you need to improve ask a trainer or choose 2 stretches from each mobility poster and spend 2 mins in each.
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12/23/2014

SLC RECOVERY

SLC RECOVERY

We all have days where we feel tired, unmotivated, or just too SORE to workout. Should you skip the gym, sit at home and order a pizza? The answer is a simple "no"... to staying home... and possibly yes, to pizza (if it fits within your macs). You could sit at home and order that pizza but you'll probably be just as sore the next day. Getting in to the gym and participating in a low intensity recovery workout will not only speed up the recovery process but it will get those endorphins flowing and have you ready for tomorrow.

With the above in mind, we are excited to announce SLC Recovery program. This program is designed to help you recover from a rough day at work, soreness from a previous day, or a hangover from last nights shenanigans. The program will consist of some low intensity, light sweat exercises and mobility increasing stretches. It will be posted to our website and be available for any member to come in and do while the classes are in session. There is no additional cost, just remember to stay out of the way of the classes... and enjoy that pizza!

Main - WOD

 

Warm-up

30 cal AD (don't step on pedals!)

3 rounds:

:20 each movement

push ups

jumping jacks

hollow/arch swings

pull ups

1:00 calf stretch each leg

50 double unders

Weightlifting

Alternate and rest 2:00 between A1 and A2

A1: Shoulder Press (As heavy as possible complete 8-6-6-7-10)

A2: 90 degree bent over row (As heavy as possible complete 8-6-6-7-10)

Metcon

Annie (Time)

50-40-30-20-10

Double-unders

Sit-ups

SLC RECOVERY

AMRAP For 45 mins, at an easy pace :

1000m row

200m run

20 walking lunges

200m run

1000m row

30 cal AD

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12/22/2014

SLC Barbell

SLC Barbell Saturday at 1:00 pm

Last Saturday's SLC Barbell was a great success. There are only a couple spots left for this coming SLC Barbell class on Saturday at 1:00 pm. You can click on the "SLC Barbell" button below and pay for your spot. After you purchase your spot, please go to the schedule and sign in. Email us with any questions that you might have.

Main - WOD

 

Warm-up

500m row 1:00 couch stretch each leg 10 air squats 20 jumping squats 20 hollow rocks 20 arch rocks lateral plank walk garage to cage, down and back, squeeze your butt! 10 burpee broad jumps

Weightlifting

Rest 2:00 between sets

Tempo backsquat @4-2-1-0 (As heavy as possible complete 4-3-2-3-4-8)

Metcon

Both parts done with a partner. The shuttle run starts with 2 burpees, at the garage, down to the cage and back. Tag your partner then they complete 2 burpees and run. Score total rounds for P1. P2 alternate partners every 5 reps for wall balls and KBS.

P1: Metcon (AMRAP - Rounds)

AMRAP 5 2 buprees + shuttle run down/back rest 3:00

P2: Metcon (Time)

60-50-40 wallballs 20/14 KBS 53/35
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12/20/2014

Main - WOD


Metcon (Time)


Partner WOD:
4 Rounds for time:
30 Wall balls
10 M lateral plank walks (each)
200 M run
10 Toes to bar (each)
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12/20/2014

Main - SLC Barbell


Snatch

Clean and Jerk

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12/19/2014

Main - WOD


Warm-up


50 double unders
40 cal row
30 air squats
20 light KBS
10 push ups

Then: with PVC
10 pass thrus
10 OHS
10 sotts press
10 muscle snatch

Weightlifting


Alternate and rest 1 minute between A1 and A2

A1: weighted ring dips (Complete 8-6-6-7-10)

A2: Strict weighted chest to bar (8-6-6-7-10)

Metcon


On the hollow rock tabata: squeeze your butts and keep your lumbar spine pushed into the floor. There shouldn't be space between your back and the floor. Try to keep your legs as low to the floor as possible while maintaining that position. Arms should be above your head, locked out, covering your ears. Head remains neutral. Stay active from your fingers to your pointed toes.

On the max effort plank hold: Plank is on your hands this time, not elbows. Try to not let you stomach and butt sag into the ground. Squeeze those buns! The hollow position you do in the hollow rocks translates to plank hold. Push up and be active with your shoulders.

No score for the EMOM, combine hollow rocks and seconds on the plank hold for a score.

Metcon (AMRAP - Reps)


EMOM 12

odd: 10 CTB (5 bar mu RX+)
even: 10 power snatch 135/95

rest 1:00

hollow rock tabata

rest 1:00

max effort plank hold on hands
(RX+ add a 45/25# plate on back)
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12/18/2014

Main - WOD


Warm-up


500m row
3 rounds of :15 each

jumping jacks
toe touches
air squats
push ups

Weightlifting


Rest 2:00 between sets

Deadlift (As heavy as possible, complete 8-6-6-6-8)

Metcon


For RX+ Complete the jumping squats with a 45/35 barbell on your back.

Metcon (AMRAP - Rounds)


AMRAP 7
20 jumping squats
10 deadlifts 185/125
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12/17/2014

Main - WOD


Warm-up


30 cal AD (don't step on the pedals please!)

Group warm up, be ready at 5 minutes after the hour!

Skill


3 Attempts FOR QUALITY at Max Effort L-Sit on Parallettes* (can sub in boxes, dumbbells, etc. just get your butt off the ground.) If your max effort sets are not at least 0:20, accumulate 1:30 in total time.
Try not to bend your knees!

Handstand Work against/facing wall:
3X:
:30 Chin to Toes HS Hold
10 Shoulder Shrugs
10 Shoulder Taps
10 Straight Arm Hip Taps

Metcon


Teams of two complete 5 rounds each, relay style.

Metcon (Time)


5 RDS each relay style
10 burpees
20 wall balls 20/14
100m run
0

12/16/2014

christmas-special-offer

$100 Christmas Special

Having trouble thinking of a great gift for your friends and family this Christmas? Give the gift of fitness with this great SLC CrossFit special for only $100. This includes our foundations program and one month of unlimited CrossFit classes. Special ends on December 25th. We've never run a special like this before. Gift certificates good for new or non members only.

Main - WOD

 

Warm-up

3 rounds: 25 double unders 8 GHD sit-ups 8 GHD ext 20 hollow rocks :30 plank hold

Weightlifting

Alternate and rest 90 seconds between A1 and A2

A1: Tempo bench press @5-1-5-1 (Establish a 1RM then 3X3 @80%)

A2: Tempo 45 degree row @5-1-5-1 (Establish a 1RM then 3X3 at 80%)

Metcon

Metcon (Time)

50 double unders 40 pull-ups 30 burpees 20 shoulder to overhead 135/95 10 HSPU