Barbells for Boobs is coming up soon!  It’s going to a fun day with friends raising money for a great cause.  You can do it individually or in teams so get signed up and come have fun.  http://wasatchcrossfit.com/b4b/

30/Nov/2013 Saturday Schedule

7:30am – Open gym

8:15am – Beginners Weightlifting

9:15am – Olympic Weightlifting

10am – Free CrossFit WOD


We’ll have two classes today:  6am and 9am.  I’ll be in the gym around 11am lifting if you want to come in and do your own thing.  Last but not least, we’re going to run two Black Friday to Cyber Monday deals, check your inbox.  One is a great deal on WCF gift cards and the other is an amazing deals for friends and family at our North location.  I’ll post both deals on our weekend and Monday blog posts as well.

29/Nov/2013 Coach Choice Friday

Any single movement for load (cleans, row 2000m,  squats, 150 wallballs, bench press, 3 million double-unders, etc.)

Any single movement for time


Happy Thanksgiving!  Our annual Turkey Burner WOD will be at WCF North today at 7:30am.  Come join in the fun.  This workout can be done individually or with a partner.  For scaling info on workout loads, directions, and address information visit WCFNorth.com.

28/Nov/2013 Thursday WOD


Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood


Enlarge image

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.


Today we’ll have class at 6am and 9am here at WCF, then one big 5:30pm class here with the North crew.  At 10am we’ll be having a free Yoga class (with child care open).  On Thursday we’ll be doing our annual Turkey Burner WOD at North at 7:30am, come join us then go eat some pie!  We’ll be doing this Hero WOD from CrossFit.com on Thanksgiving and it can be done individually or as a team of 2.


27/Nov/2013 Wednesday WOD

Build to Max effort clean + FS (not pwer clean + FS) then:

5 Rounds for Time

10 Push Press (115/83)

10 Knees to Elbows

10 Walking Lunges with bar racked in front


Thanksgiving is almost here!  It’s time to eat, celebrate, and express gratitude.  If anyone at WCF doesn’t have family in the area please text me, Priscilla is making a traditional Cuban Thanksgiving dinner and you’re invited to join our family.

Remember that our annual Turkey Burner early morning Thanksgiving workout will be at WCF – North this year.  Most year’s we have 50+ people come, join us and then go eat pie guilt free!

Last but not least, we’ll be emailing out details on two Black Friday deals.  One is a great deal on WCF merchandise and Progenex, the other is a great way to introduce friends and family to CrossFit at our North location.  Check your inbox on Wednesday.

26/Nov/2013 Tuesday WOD

7 Rounds for Time

10 Deadlifts 200#/150#

30 Double Unders


Congratulations to all the Wasatch CrossFit athletes who competed at Fitness Elevated this year and a huge thank you to everyone who volunteered!  Here’s the event wrap-up including a link to the scores:  http://www.fitnesselevated2013.com/2013/11/24/fitness-elevated-2013-wrap-up/


Monday – Regular Schedule

Tuesday – Regular Schedule

Wednesday:  6am, 9am, 5:30pm

Thursday:  7:30am Turkey Burner workout at Wasatch CrossFit North on Hwy 193

Friday:  6am, 9am here at WCF only (no classes at North)

Saturday:  Regular Schedule

25/Nov/2013 Monday WOD

3 Minutes to max Fitness Elevated Snatch Complex:

Max Snatch + Hang Snatch (any version: full, power, split)

then Fitness Elevated “Good News/Bad News Run”

Run 800m

Run 800m with two kettlebells (35/26)

Run 800m with 40# sandbag


Fitness Elevated is today and tomorrow.  We’ve got a big crew representing WCF!  Friday’s not the most fun day to watch but Saturday will be a blast!  They’re going to run, carry, snatch, lift logs, atlas stones, ski, jump, and push/pull a heavy sled.  Oh yeah, and climb.  At the end of two days 10 grueling events we’ll be crowning the Fittest in Utah.

Here’s the schedule and some details:  http://www.fitnesselevated2013.com/info/

22/Nov/2013 Coach’s Choice

Gymnastics Skill Practice

12ish Minutes of Fun


Wall Squats – Part of daily mobility for our competitors

After nearly 8 years of programming CrossFit WODs I’ve come to a simple conclusion:  We share one thing with doctors – the mandate to do no harm.  Good programming and good affiliates don’t hurt people.  Sure, there are tweaks and muscle sprains but if a Crossfit is doing a brisk referral trade with orthopedic surgeons something is wrong.  At WCF we strive to program in such a way that you continue to get better, stay injury free, and get to go long, short, light, heavy, and really to get good at life.  If you have any feedback let us know how we’re doing sometime.

21/Nov/2013 Thursday WOD

Every Minute on the Minute for 15 Minutes

Min 1:  :30 Kettlebell Swings (1.5/1)

Min 2:  :30 Dumbbell Snatch (No Rx’ed load, shouldn’t feel light, shouldn’t feel heavy)

Min 3:  :30 Lunge Jumps

Your Score is total reps completed.  One score.


The Filthy Fifty – Tears were shed.  Hug this guy next time you see him.  (love you Chad!)

Sorry for the late blog posts this week, it’s 12 hour days getting ready for Fitness Elevated 2013.  This year will be the biggest comp of this type ever held in Utah and WCF has a big crew competing. I highly recommend you come out to either volunteer (Sign up at FitnessElevated2013.com) or just come out Saturday to the Salt Lake Equestrian Center and check it out.  There’s no charge for spectators although parking is $5.  The main events will be from 9am to 1:30pm and then the final at 3:30pm.

20/Nov/2013 Wednesday WOD

Fitness Elevated Event 2a:  Snatch Complex

Snatch + Hang Snatch heaviest load possible then:

3 Rounds for Time

10 Power Snatch + Overhead Squat

7 HSPU’s

3 Bar Muscle-Ups


Tonight we’ll be hosting a Paleo Medicine/DoTerra class at 6:30pm.  In 7 years of being a CrossFit affiliate we’ve carried two only products:  Progenex and DoTerra.  We feel that part of a healthy lifestyle involves minimal pharmaceutical intervention and have experienced amazing results using plant based medicine from everything from tendinitis, the flu and common cold, all the way to things like anxiety and sleep issues.  Come check it out and get ready for flu and cold season, you’ll be glad you did.  Or you could always get a flu and cold shot…oh wait!  No such thing.

19/Nov/2013 Tuesday WOD

12 Minutes to establish to a max hang power clean then:


Hang Power Cleans

Run 200m After each set of Hang Power Cleans


Tomorrow night (Tuesday) we’ll be hosting a Paleo Medicine/DoTerra class at 6:30pm.  In 7 years of being a CrossFit affiliate we’ve carried two only products:  Progenex and DoTerra.  We feel that part of a healthy lifestyle involves minimal pharmaceutical intervention and have experienced amazing results using plant based medicine from everything from tendinitis, the flu and common cold, all the way to things like anxiety and sleep issues.  Come check it out and get ready for flu and cold season, you’ll be glad you did.

18/Nov/2013 Monday WOD

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions or 45# Good Mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders


Guys, there are still a few volunteer slots left at Fitness Elevated next weekend.  This is the largest comp in Utah and it’s a great way to be inspired, have fun, and make some new friends.  Go to FitnessElevated2013.com to sign up.

16/Nov/2013 Saturday Schedule

7:30am – Lift with the big dogs (Open gym, mostly strength stuff.  Only reggae will be played)

815am – Beginners Oly

915am – Olympic Weightlifting

10am – Free CrossFit WOD

14/Nov/2013 Thursday WOD “Great Balls of Fire”


Rage Balls (Medball Clean to wallball)

Wallball Situps

Run 400m with ball

Rx:  20/14




We prefer to blog about fun stuff like PR’s, great nutrition, how awesome you guys are, and the like.  But today is about some things we need to do so that we all get to enjoy a clean facility.  First and foremost, please put stuff back and clean up after yourself.  If you pass an extra weight on your way to the pile grab it and stack it up too.  This includes the lockers.  If you have anything in them and the locker isn’t labeled we’ll be doing a massive DI run on Friday so get your stuff cleaned up.  Chalk.  A little goes a long way and you can mark your rounds for AMRAPs on good old fashioned paper.  Bathrooms – this one’s directed at the gents as it seems to be more of problem.  If you, now do I put this delicately, spray the back of the toilet with fecal matter, then grab the ever-present toilet brush and give it a few swabs before flushing.  We have a great community which is fast approaching 300 people (over 260 athletes!) and consideration goes a long way.

Olympic Weightlifting with Damon Today:  10am, 2pm, 3pm, 4pm, 5pm. 

13/Nov/2013 Wednesday WOD


Deadlift + Hang Power Clean + Front Squat

Pullups + Knee to Elbow + Toe to Bar

Gold:  155/103  Silver:  135/83  Bronze:  95/53


Mark this day on your calendars!  We’ll be hosting a Barbells for Boobs fundraiser at WCFN on December 14th at 10am.  Registration will up tomorrow at this link:


You can do this event as a team or individual but the cause is great and you will have FUN!


12/Nov/2013 Tuesday WOD

10 Rounds

10 Pushups

10 Kettlebell Swings

10 Box Jumps

Rest :30

Your time is your slowest round


Thanksgiving is closer than you think.  Some people think the Holidays are a great time to lose all the progress you made this past Summer and during the Whole30.  Not us.  Here’s my challenge to you during this “pre-Holiday” season.  Don’t eat crap more than once a week.  Pick your battles wisely.  If you want to drink a gallon of egg-nog because it reminds you of the comforting feel of your Mom’s apron then by all means do it.  Once.  In a week.  It’s not what you do sometimes, it’s what you do consistently.  If you’ll stay the course 33 of 35 meals and snacks per week this Holiday season you’ll be amazed that you survive it not just unscathed but better than ever.

OLYMPIC WEIGHTLIFTING TODAY:  10AM, 2:15, 3:15, 4:15, 5:15

11/Nov/2013 Monday WOD

3 Rounds for Time

3 Power Cleans

30 Wall-ball 20/14

Run 400m

Rest 1:00

Optional Post WOD, not for time:  3 x 10 Romanian Deadlifts at WOD weight


Gold:  225/150  Silver:  185/113  Bronze:  135/73


7:30am – Open gym for people who want to lift weights to Reggae music

815am – Beginners Olympic Weightlifting

915am – Olympic Weightlifting

10am – Free CrossFit WOD


Could this woman pull a truck?  Hint:  See the new poster over the kettlebells

You’ll hear a lot about the Paleo Diet from CrossFitters.  I’ve been eating from a Paleo template for the last 5 + years and at age 36 have great bloodwork and am still getting healthier and stronger.  You’ll hear similar anecdotal evidence from others who have tried it.  During the Whole30 we just did the average participant cut their bodyfat by over 2% in just 30 days and most halved the fat on their stomachs!  Having said that I want to add this:  Eating strict Paleo can be a recipe for disaster if you’re training 5+ times a week or going long.  Aside from experiencing this myself, Lorel Cordain, the originator of the term Paleo Diet and a researcher, agrees.  Here’s  a great article on how he hacks the Paleo Diet for athletes:  http://home.trainingpeaks.com/articles/nutrition/quick-guide-the-paleo-diet-for-athletes.aspx

8/Nov/2013 Friday WOD

Trainers Choice

Run & Carry with 21-15-9

21, 15, 9 of any 2 or 3 movements combined with a run and carry of kettlebells, sandbags, med-balls, bumper plates, or whatever our awesome trainers can dream up.


7/Oct/2013 Thursday WOD

3 Rounds for Time & Load

10x:  1 Dumbbell Snatch + 1 Dumbbell Lunge

10x:  1 Dumbbell  Clean + 1 Dumbbell Lunge

Rest as needed

Tabata Russian Barbell Twists*

See video, put the end of the barbell in between 2 45# plates that are push together.