Main – WOD Warm-up 2 rounds: 200m row 10 good mornings 10 jumping squats 5 push ups :30 HS hold facing wall 20 hollow rocks Weightlifting Deadlifts are optional if you are posting a score for 15.5. Rest 2:00 b/t sets Tempo deadlift @5020 (Complete 8-6-4-8-6-4 w/tempo as heavy as possibe) Metcon CrossFit Games Open […]


Main – WOD Warm-up 500m row Group warm-up begins at 5 mins after the hour! Weightlifting Rest 1:00 b/t A1 and A2 A1: Tempo strict press @5151 (Establish a 1RM then 3X3 at 80%) A2: Tempo 90 degree bent over row @5155 (Establish a 1RM then 3X3 at 80%) Metcon Metcon (Time) 20 shoulder to […]


What do these four people have in common? Well, besides being awesome for working on their weaknesses, none of them could do these movements before Tuesday’s skills class. If you are having trouble with any movements and want to get better, you need to come to Cassidy’s skill class every Tuesday from 5:00-5:30 pm. Learn […]


Main – WOD Warm-up 20 jumping jacks 10 air squats 10 PVC pass thrus 10 PVC good mornings 10 hollow arch swings 5 pull-ups 5 CTB Then for 2 mins: single unders each time you stop do 1 burpee Weightlifting Rest 1:00 between A1 and A2 A1: Tempo ring dip @5555 (Establish a 1RM, 3X3 […]


Main – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Weightlifting Rest 2:00 between sets Tempo back squat @42×1 (As heavy as possible complete 10-8-6-10) Metcon Metcon (Time) 3 rounds: […]


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 […]

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