SLC EAST – WARM UP 800M Run 500M Row 50 Singles 25 Toes 2 Bar 50 Double Unders 250M Row 400M Run PARTNER WOD 25 Minute AMRAP 100 Calorie Row 100 Double Unders 200 Sit Ups 200 Air Squat 400M Farmers Walk 70lbs Men /53lbs Ladies (Partners alternating work every 60 seconds except on the […]


SLC EAST – WARM UP 500M Row 3 Rounds of 07 Good Mornings w/Bar 08 Strict Press w/Bar 09 Hang Power Clean w/Bar (Add Weight Each Round) STRENGTH 20 Minutes to Establish 1RM Power Clean WOD – CF OPEN 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 […]


Main – WOD SLC Barbell is cancelled this weekend, see you next weekend at noon for some snatch PRs! Warm-up 500m row Group warm-up starts at 5 mins after the hour! Weightlifting Rest 1:00 between A1 and A2 A1 and A2 is optional if you’re posting a score for 15.4 or if you are lazy. […]


Main – WOD Warm-up 2 rounds: 200m run 1:00 samson stretch each leg 5 PVC pass thrus 5 PVC OHS 5 PVC sotts press 5 banded good mornings 1:00 banded hip stretch then: 5 mins OH mobility Weightlifting Rest 2:00 b/t sets Overhead Squat (1RM OHS @44×1 then 3X3 at 80% w/tempo) Metcon Metcon (Time) […]


Blake bought this 2XL T-shirt when he first started with us. The other day he brought it back because it no longer fit. At SLC CrossFit we deliver great results because we offer a program that focuses on all aspects of fitness. Blake attends classes regularly and he’s sat down with our coaches to develop […]


Main – WOD See you tonight for skills from 5:00-5:30 and barbell from 5:30-6:30 with Cass! Warm-up 400m run Group warm-up starts at 5 minutes after the hour! Weightlifting Rest 1:00 b/t arms, and 1:00 b/t A1 and A2 A1: Single arm dumbbell overhead press tempo @51×2 (As heavy as possible complete 3X8) A2: Single […]


Main – WOD Take a look around the gym and notice how nice and organized things are. Josh Markham spent the day on Saturday reorganizing things. Please make sure you put everything back where you found it, exactly as you found it, so we can keep things looking good. Warm-up 500m row 10 good mornings […]


SLC EAST  WARM UP 400M Run 10 Leg Swings (Each Direction) Butt Kickers (Cage & Back) Power Skip (Cage & Back) Then 2 Rounds of: 10 Jumping Lunges 10 Hollow Rocks 10 Hip Extenstions PARTNER WOD 30 Min AMRAP 800M Run 50 Toes 2 Bar 50 Hip Extension 150M Sled Push (Each Partner Pushes 1/2 Distance)


Main – SLC Barbell Warm-up Barbell warm-up 5 jump shrugs 5 high pulls 5 muscle snatch 5 OHS 5 drop snatch 5 sotts press 5 hops forward/backward 5 tall SN 5 good mornings 5 kang squats Mobility 10-15 mins Banded hip stretch Ankle flexion w/barbell Front rack Weightlifting Review of push jerk, power jerk, and […]


Main – WOD Good luck on 15.3 everyone! Come in tonight at 6 to get judged. Warm-up 500m row Group warm-up starts 5 mins after the hour! Weightlifting 30 mins to establish max bench press and weighted pull-up total (Bench1RM + (weighted pull-up + bodyweight) = total) Metcon If you are submitting a score for […]

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