1 min Plank (55#/35#)
1 min Mountain Climber
100 pull-a-parts

1000m row
30 Floor Wipers (135#/95#)
30 Walking Lunges
(FW & WL are 15 on each side)



STRENGTH – Squat Snatch
3 rep EMOM for 7 min
at 50-60% of your 1 RM

15 min AMRAP
5 Clean (115#/80#)
5 Sit Up (Butterfly w/ arms crossed across your body)
5 Burpee

5-30-16 Memorial Day “MURPH”

One class tomorrow at 8 am.  As is our annual  Memorial Day tradition, we will be Honoring one of our hero’s!

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted on CrossFit.com August 18, 2005.

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Compare you previous time HERE.

5-24-16 Two new coaches!

steph with the winI am thrilled to announce the addition of two more coaches to our team. Missy Best and Stephanie Hall. Both of these ladies bring some amazing talent, skill and excitement to our gym. missyThey both bring incredible life and athletic talents to the table and as long time members they will bring a fresh set of eyes to help those who they lead in our classes. I am sure that you will enjoy learning from them as they help coach classes. (Click on the pictures to enlarge, and their links in their names to learn a little more about them both.)


1 min Hollow Hold
1 min Plank
50 Pull-aparts
20 Scarecrow
20 Scap Pushup

15 min AMRAP
7 Push Press (95#/65#)
7 Toe to Bar
200m run

5-23-16 CrossFit Kids

10 min OTC 30 sec work 30 sec rest
alternate – max rep seated press sitting on the ground (45#/30#)
with – seated barbell overhead hold (45#/30#)

Wall Balls
x2 Doubles (2:1 singles – 84-72-60-ect.)

Some serious excitement!!
Some serious excitement!!

It’s time once again to get your kids signed up for Cache Valley’s only accredited CrossFit Kids program! We will be offering CrossFit Kids classes for the 5th year and space will be limited. This class is for Kids/Teens ages 10 and older. The classes will start on June 6th and run for 10 weeks through August 11th on Monday’s, Tuesday’s and Thursday’s from 8 am – 8:45 am with the complete schedule below. The registration fee of $100 will again include a t-shirt!!

cf-kids-2012June 6, 7, 9, 13, 14, 16, 20, 21, 23, 27, 28, 30
July 5, 7, 11, 12, 14, 18, 19, 21, 25, 26, 28
August 1, 2, 4, 8, 9, 11

Get your kids signed up and save their spot. If you have any additional questions don’t hesitate to contact Paul or Ryan.