9-1-15 Kids Class Start

STRENGTH – Clean and Jerk
1 Rep EMOM for 15 min
Increase load every 5 min
End Load should be at about 80-85% of your 1 RM

8 min AMRAP
15 Wallball (20#/14#)
10 Pull-up
3 min rest
400m sled pull for time (70#/50#)

Kids classes on the 1st at 3:15 pm. Loo forward to having them back on Tuesdays and Fridays!



STRENGTH – Front Squat
10 min to find your 5 RM

200m sand bag run (80#/35#) to start and finish
9 Burpees
6 Hang Clean (165#/115#)
3 Jerk (165#/115#)
then 800m run
then (2x)
9 Burpees
6 Hang Clean (165#/115#)
3 Jerk (165#/115#)

8-28-15 Tabata Something Else


Complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises, other tan the 10 seconds. The total reps from all 32 intervals are totaled for your final score.

Compare your previous score here.


8-27-15 Fall CrossFit Kids

3 Cleans from just below the knee
Work on bringing the bar into the hip before your arms break, light loads early on but get to some heavy loads

50-1-40-2-30-3-20-4-10-5 Double Unders and Push Jerk
choose a load that will challenge you and there are no singles allowed. Scale this by counting attempts, or even cutting the reps in half, but work on your doubles.

CROSSFIT KIDS – FALL 2015! We’re going to run a fall kids program on a monthly basis starting in September. If your kids where in the older group this summer this will just be a continuation of that. Classes will be on Tuesday and Fridays at 3:15 pm and will start at 3:15. If you are interested and need a little more information please talk to Paul or Ryan.


STRENGTH – Back Squat
5×10 at 50% of your 5RM

6 round AMRAP
0:40 Wallball (20#/14#)
0:20 rest
0:40 Push ups
0:20 rest
0:40 Row for Cal
0:20 rest

Congrats to all who raced this weekend. I managed to find a few pictures posted, Sue and Tandy time to step your social media game up 🙂 Well done everyone!

Megan - Half
Megan James at the Top of Utah Half
ty half
Ty Pebley at the Little Cotton Wood Half
em by
Emily Byington at the Top of Utah Half