Here’s the schedule for this weekend and Monday:

Friday – Open Gym 3-6pm both Layton locations

Saturday – WCF is closed for Level 1 Certification.  All Saturday classes will be at WCF North!

815am Olympic Weightlifting for Beginners

915am Olympic Weightlifting Intermediate

10am – Free CrossFit WOD

Monday Schedule

6:30am – WCF Only (not North)

9am – WCF Only (not North)

30/Aug/2013 Friday WOD

Skill:  Overhead Squat Barbell x 5 x 5 reps.  Not for time, work for perfect position.

WOD:  4 Rounds for Time

10 Overhead Squats (95/63)

30 Double Unders

10 Evil Wheels

Optional Cash Out:  30 Ring Dips, partition as needed


Here’s what Coach Amy has to say about Adrienne:

A few months ago I had a new athlete enter my bootcamp class. She was a Golds Gym member and thought she would continue her membership there. Jump a few months later, she no longer goes to Gold’s and she killed the dreaded farmer carry WOD getting the best time of the day of 18:15. Great job Adrienne you rock as a true crossfitter!! — with Wasatch Crossfit.
Here’s what I have to say:  Some people come into our community and make an impact because they’re caring, welcoming, and quite often generous with their time and positivity.  We’re excited that and Adrienne decided to make WCF her home.  Welcome to the fam!
This week has been hard.  Today is designed as an active recovery day.  If you were thinking about taking the day off come in and do a light training session followed by some mobility work instead.  I promise you’ll feel better on Friday.
Reminder:  4:30pm class today is CrossFit Sport/Team practice.  Any and all wanting to compete in CrossFit or just train with the best are welcome!
29/Aug/2013 Thursday WOD
Complete 3 Rounds at each station.  All movements should be controlled.  Smooth is fast.
3x:  10 Deadlift 135/95
Rest 1:00
3x:  10 or 20 (athlete’s choice) Pushups
Rest 1:00
3x:  15 Box Jumps
Rest 1:00
Then spend at least 5-10 minutes on stretching and joint mobility.


Rich is sporting the perfect shirt for today’s WOD

A long time ago a trainer in Santa Cruz named Greg Glassman became notorious for his short intense workouts.  People would come in, look at the whiteboard, see a 21-15-9 couplet, ask “Is that all?”  30 minutes later they’d stagger out to the parking lot, lay on the hood of their car, and then muster up the energy to drive home.  Classic couplets were why CrossFit’s original mascot was Pukey the clown and the first CrossFit shirts said “Mess You Up.”   Today’s WOD is the equivalent of a globo-gym goers bench press.  Anywhere you go in the world you’ll meet CrossFitters and eventually they’ll ask you:  “What’s your Fran time?”  After today, you’ll know.

The Almost Free Back to School Boot Camp page is done, look for an email in your inbox on Wednesday.  If you have friends interested in CrossFit this is a great way to expose them to the awesomeness that is constantly varied functional movement at high intensity!

28/Aug/2013 Wednesday WOD

In 8 Minutes quickly build to a heavy back squat double (2 reps).

Between each set work on mobilizing your shoulders and wrist.  Then:



Thrusters (95/63)



Pamela trains at both locations – North and WCFHQ

In addition to our great community there are some other reasons to train at WCF.  First of all, you get to train at 3 great locations:  Hwy 193 (WCFNorth.com), WCFHQ, and WCF Race in Centerville (CrossFitRace.co).  You don’t have to do anything extra, just show up for a class and train hard.  You also get free acess to MobilityWOD.com and PaleoPlan.com.  You also get 3 boxes worth of community and challenges:  We’re going to be doing 2 fun challenges in mid-September:  First of all, we’ll be unifying the WOD across all 3 locations Monday thru Thursday for 4 weeks and then you’ll be able to see your results on a Facebook page.  Next up, we’ll have a Whole30 challenge starting September 16th.  If you haven’t done one it’s one of the best ways to reset your habits and experience incredible results in a short amount of time.  Last but not least, we’re going to be announcing a “Back to School Almost-Free Boot Camp” which is a way your friends can experience 3 weeks of CrossFit at a great price.  Look for it in tomorrow’s blog post and on Facebook.

Announcement:  Paleo Medicine class tonight at 6:30pm.  If you’re interested in natural alternatives, don’t like pharmaceuticals, and want to get ready to be healthy for this cold/flu season come spend an hour learning about the power of essential oils.

27/Aug/2013 Tuesday WOD

50 Front Squats (75/45)

Run 800m

50 Barbell Lunges (75/45)

Run 400m

50 Push Press (75/45)

Run 200m


Possibly the most famous slogan of our time is Nike’s “Just Do It.”  Two little words added to to this slogan can be lifechanging:  “Right Now.”  Here’s what you already know as a CrossFit athlete:  You need to train.  You need to eat right.  You need to pay attention to sleep.  These aren’t just things to make you faster at CrossFit WODs.  The original CrossFit maxim:  Train to not suck at life.  The best way I know of to suck at life is to procrastinate.  Tomorrow I’ll start training consistently.  Tomorrow I’ll start eating right.  Tomorrow I’ll get to bed in time to get adequate sleep.  Trade out the word tomorrow for right now.  Just do it (right now).

We are hosting a CrossFit Level I certification this weekend.  All Friday PM classes and Saturday classes will be at WCF North.  On Monday (Labor Day) we will have a 6:30am and 9am class only here at WCFHQ.  There will be child care at 9am.

26/Aug/2013 Monday WOD

WOD1:  Every minute on the minute for 8 minutes

10 Heavy KB Swings (2/1.5)

3 Muscle-Ups

Rest 2 Minutes

WOD2:  5 Rounds for time

20 lightweight KB Swings (1/.75)

6 Pullups

KB swings are russian (arms must break parallel to the ground).



The flu virus doesn’t look so bad up close does it? 

The kids are headed back to school which means germs, colds, and flu viruses will begin rapidly circulating.  One simple thing can cut your chances of getting sick this year:  wash your hands.

23/Aug/2013 Friday WOD

Farmers Carry 200m

21 Push Press


Farmers Carry 400m

15 Push Press


Farmers Carry 200m

9 Push Press


Farmers Carry 400m

Rx:  95/63 barbell, 1.5’s or 1 poods (2) for Farmers Carry


22/Aug/2013 Thursday WOD

Max Reps in 2:00, rest 1:00 between each movement

Front Squat 135/93

Bar facing Burpees

Box Jumps (24/20)


Front Squat (135/193)

Complete as many reps as possible of each movement in 2 minute intervals.  2 minutes of FS, rest 1 min, then burpees, rest 1 min, then box jumps, etc.  Post one score to the whiteboard:  Total reps achieved across all movements


The kids are headed back to school next week in Davis County which for many parents (like me) means FREEDOM!  For the most part we’ll be going back to our regular schedule.  We’ll have printed schedules out by the end of the week for you.  We’re also adding quite a few classes at North so be sure to check out WCFNorth.com for updates.  Last but not least, you’re always welcome in Centerville at Wasatch CrossFit Race, check out their site for a full schedule.

21/Aug/2013 Wednesday WOD

Strength:  Snatch Grip Deadlift 5, 5, 5 then:

21, 15, 9, 15, 21

Heavy KBS Swings (70#/53#)

Run 400m after each round of swings

Optional:  30 Ring Rows (not for time)

This is how back to school feels for me


John P and Mike M doing some rucking

Along with the weightlifting meet we had a group of runners do the new “Ragnar Trails” event at Snow Basin.  I’ve done several Ragnars and while they’re always fun doing 2 vans always feels like having 2 teams that don’t really get to hang out much.  The trails format seems much better:  Everybody camps in 1 location and then 1 person runs at a time while the rest of the team hangs out.  John P gets a huge thank you:  He put the team together and organized things but then got called out on a wildlands fire.   If any of the runners took some cool pictures of the event send them over to me so we can post them here.

Today’s WOD is the same but you have the choice of 3 different formats:  Doing it traditionally where you finish 100 reps of a movement before moving on.  Option 2 is 4 rounds of 25 reps of each movement.  The last choice is 10 rounds of 10/10/10/10.  Pick one and have fun.

20/Aug/2013 Tuesday WOD “Angie”

100 Pullups

100 Pushups

100 Situps

100 Air Squats

30 Minute time cutoff.

USAWintro USAWDecklan USAWZully USAWNieto USAWTiffany USAWShane USAWMike1

Thank you Matt Jensen for the incredible pictures!  We had a great meet this Saturday.  State records were broken by more than one WCF lifter, Tiffany qualified for the National championships, and a great time was had by all.  Special thanks to Zach for helping load all morning, Shane V for judging the afternoon session, and Mike and Zully for “speed-loading” the CrossFit session.

We left the platforms up today so you could experience the feeling of lifting on them.  Have fun setting some of your own PR’s.

19/Aug/2013 Monday WOD

12 Minutes to establish a max effort clean & jerk then:

3 Rounds for Time

3 Clean & Jerks (200#/150#)

30 Double Unders