07/11/2015

SLC East UPDATE:  Hey all!  Remember that our Saturday hours have changed to 8am & 9am, so you all can beat the heat and get on with your day. Salt Lake City CrossFit – WOD (No Measure) 500 meter row or 100 double unders 3 rounds: 5 broad jumps 10 strict toes to bar 5 […]

07/10/2015

Salt Lake City CrossFit – WOD SLC Barbell will no longer be held Saturday afternoons. More info to come! Friday’s in July are being reserved for Hero workouts. Come get a great ass kickin’ and sweat a little for those that fought for our freedom! Red white and blue attire always makes a Hero WOD […]

07/09/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal AD 2 rounds: 20 air squats 15 walking lunges 10 push-ups Group Barbell warm-up: jump shrugs high pulls muscle snatch overhead squat drop snatch sotts press (BB or PVC) hops forward/backward (BB or PVC) good mornings kang squat tall snatch Weightlifting A: work to a heavy […]

07/08/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Skill 20 mins to complete: against the wall: 10 shoulder shrugs 10 shoulder taps 10 hip taps 3X max distance HS walk 5 cartwheels right 5 cartwheels left 5 handstand forward […]

07/07/2015

Salt Lake City CrossFit – WOD Warm-up 400m run 200m farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 3X15 ) A2: Ring rows (3X15 body parallel to floor ) Metcon Metcon (Time) 5 rounds: 200m run 5 […]

07/06/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 250m row 10 air squats 10 walking lunges 10 push-ups then: 1:00 couch stretch each leg 1:00 pigeon stretch each leg Weightlifting Rest :90 between legs Rear elevated split squats (As heavy as possible 12-10-8 each leg ) Metcon Metcon (AMRAP – Reps) Granite Games qualifier […]

07/03/2015

Salt Lake City CrossFit – WOD 9:00, 12:00, and 4:30 classes today! Closed Saturday. Have a safe weekend! Warm-up 200m run 30 cal row Group warm-up starts 5 mins after the hour! Metcon May use sandbags or WB for run 135/95 thrusters or heavier than usual Dae Han (Time) 3 Rounds for time of: Run […]

07/02/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 air squats 10 hollow arch rocks 10 hollow arch swings :60 plank Weightlifting Rest 2:00 between sets Tempo OHS @44X1 (Establish a 1RM then 3X3 @80% with same tempo) Metcon RX+ OH lunges: 95/65 barbell replace wall walks:50m […]

07/01/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds :20 each movement air squats pull-ups plank jumping lunges then: 1:00 calf stretch each leg 200m run Weightlifting 20 mins to establish a heavy power clean + power jerk Power clean + power jerk Metcon Metcon (Time) 15-12-9 power clean + jerk 115/75 box […]

06/30/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal AD/row 200m farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest :60 between A1 and A2 A1: Single arm dumbbell overhead press tempo @51×2 (3X8 each arm ) A2: Single arm bent over DB/KB row @ 50X2 (3×8 each arm ) […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP