2-28-14 CrossFit Games Open Workout 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

View PDF of workout description and score card here.

Now that you have seen the first WOD for the Open 2014 it’s time to sign up and join the TEAM at both the North and South locations. We’re going to do the workouts so you might as well enjoy the process and have some fun with our community!!

Additionally Paul is excited to be serving again as the regional director for the South West Regional event in 2014 (in SLC at the south town expo center) and if you would like to volunteer please go sign up and let him know.  He will be working with the assignment process for all of the volunteers and will be able to put you where you would like to be so we can all help make 2014 a great regional event.

2-27-14 Proof That Coke Does Not Belong In the Human Body

STRENGTH
Clean and Jerk
10 min OTC
2 Squat Clean + 1 Jerk EMOM Unbroken
Increase load as needed

CONDITIONING
10 min OTC
1000m row
AMRAP
10 Sit-up
7 Squat
4 clean (135#/95#)

Article of the Day: 20 Practical Uses for Coca Cola… Proof That Coke Does Not Belong In the Human Body

Coke is the most valuable brand in history, and “Coca-Cola” is the world’s second-most recognized word after “hello.” However, the beverage itself is an absolute poison to the human metabolism. Coke is very close to the acidity level of battery acid and consequently it can clean surfaces equivalent to and often better than many toxic household cleaners.

Continue reading HERE.

2-26-14 New Shirts!

Challenge ShirtHappy Birthday Kyle Smith.

Skill Work
(3x)
1 min Hollow Hold
30 sec rest
1 min Plank (45#/25#)
30 sec rest
1 min bottom of squat hold
30 sec rest

Scapula Work
2 times through
3 Reach, Twist & Lift both right and left sides
15 Scarecrow (5#/2.5#)
10 Scap pushup
5 I, Y, T

CONDITIONING
13 min AMRAP
200m Run
10 Push Press (75#/55#)
10 Sumo Deadlift High Pull (75#/55#)

WE FINALLY got the challenge shirts all ready to ORDER! We need to have all of the orders in by Thursday night as we will be placing the order Friday so we can have them by the first Friday in march to be able to pass them out to all of the challenge participants and winners!! If you have been participating in the challenge and you paid your $30, then this shirt is included in your fee for the challenge. If you would like to purchase one of these for yourself even if you didn’t do the challenge, you are welcome to do so. The cost is $20 and payment will need to be received before we submit the order on the 28th.