2015 is right around the corner and we wanted to kick it off right by making some big announcements for what's to come at SLCCF with the new year. First off, we would like to thank you for being part of our CrossFit family. Over the past few years we've been recognized as the top CrossFit affiliate in Utah, with nationally recognized olympic lifting program and coaching. We could not have done this without you. In order to stay on top we've got to keep moving forward and offer what the competition isn't.
2015 will bring a long list of exciting new program to our schedule and membership options:
SLC Personalized Programming
SLC Personal Training
SLC Self Defense
SLC Ski Prep
SLC Kid's Camp
SLC Women's skills
SLC Trail Running
SLC Barbell: Our olympic lifting program has brought us National recognition, producing three USAW Nationals and American Open qualifiers, and one National Champion, all in less time than any other facility in the nation. As a member of SLC Barbell, you will have access to the newest equipment and the best coaching Utah has to offer. Classes will be small and personalized, using the same coaching techniques and program that got our athletes to the top, utilizing video analyzation to breakdown each lift and make dramatic improvements in a short period of time.
SLC Personalized Programming: Not everyone's goals, strengths, and weaknesses are the same. Having your own personalized program will ensure that you reach your goals in the fastest and most efficient way possible. With personalized programming your coach will assess your goals, strengths and weaknesses and custom design a program to fit your exact needs. Included in the program will be your personalized strength and conditioning program as well as personalized nutrition program. Your coach will show you the exact grams of protein, carbs, fats, and calories to consume each day. This will ensure the fastest possible results.
SLC Personal Training: This is our most focused program, where your coach will spend an hour working on anything from gymnastics to Olympic lifting.
SLC Yoga/Mobility: Remaining flexible is an important part of staying healthy and injury free. This new program that we have developed combines all the best parts of yoga, catered to the CrossFit athlete.
SLC Self Defense: Being able to defend yourself is always important. Our self defense program will include jiujitsu and muy thai techniques.
SLC Endurance: Many athletes have a difficult time with running, rowing or swimming for distances. Because of the repetitive nature of endurance sports, efficient movement is paramount. If you don't have efficient movement in these sports, you will suffer. Our endurance program will teach you the latest in proper running, rowing and swimming technique and focus on perfect mechanics.
SLC Ski Prep: This program will kick off six weeks before ski season, leaving you primed and ready for the slopes. With a bias towards core, leg strength and conditioning, you'll hit the snow in your best condition yet.
SLC Kid's Camp: We've got a lot of requests for this over the past few years and we're finally doing it. Our kids camp will be a one hour, fun and engaging experience for your kids, teaching them to run, jump, tumble and play in a safe environment.
SLC Women's skills: This class is just for the women. Learn the latest techniques and movements from our female coaches in an all-women environment.
SLC Gymnastics: Are your gymnastics movements not so hot? Not to worry, attend our gymnastics class and we'll iron them out. This class will teach you all the latest gymnastic techniques and progressions, helping you become proficient in the sport.
SLC Trail Running: Time to get out and explore Utah. Utah has some really great trails around our city and it's time you checked them out. Come out and take it all in while getting a great workout.
It's going to be an awesome year and we look forward to sharing it with you.
Main - WOD
4 rounds of :15 seconds each
Alternate and rest 1 minute between A1 and A2.
A1: Tempo press @5-1-5-1 (Establish a 1RM tempo press then 3X3 @80%)
A2: Tempo 90 degree bent over row @5-1-5-5 (Establish a 1RM bent over row then 3X3 @80%)
Each time you break on the double unders complete 1 burpee.
Metcon (AMRAP - Reps)
ground to overhead 135/95
100 double unders