Since 2007 we’ve been posting daily photo galleries on our Flickr feed.  You can see way back to our dirty warehouse days in Kaysville, trips to the CrossFit Games, maybe even a picture of your first workout.  Check it out at:

31/Jan/2014 Friday Coach’s Choice 

Gymnastic Strength

Tabata Intervals

Short & Mean Met-con


The CrossFit LX crew in Lisbon, Portugal

It’s amazing to me how the CrossFit movement has spread across the globe.  I spent the last week traveling around Portugal teaching Paleomedicine classes to local affiliates and then coaching a WOD at each box.  CrossFit is relatively new there but people are enthusiastic and eager to learn.  The vibe reminds me of what it felt like 5 years ago in the US – everyone knows what everyone else is doing and things like getting your first muscle-up are cause for a huge celebration!  Ironically when I got home one of my early am coaches called and said she’d heard a rumor that I was selling WCFHQ, a rumor that we were moving to a new location on Gentile st, and a rumor that all our coaching would now be done by vampires (ok I made the last one up.)  I don’t know where any of that came from but we’re in our 10th year of CrossFit and our 8th year of owning our affiliate and still going strong with no plans to sell or move.  We will be having a PaleoMedicine class Friday at 5:3opm at WCFHQ if you’ve heard the buzz and are interested in natural alternatives.

30/Jan/2013 Thursday WOD

Overhead squat practice + Mobility for 10 minutes then:


Overhead Squats (95/63)

Lunges with bar in front rack

Knees to Elbows

I just walked in from the airport this evening and it’s good to be back in the USA!  Had a great trip to Portugal, I visited several CrossFit’s there, did some training, and was a fat lazy tourist for at least one day.  I’ll post some cool pics and a quick recap tomorrow!

29/Jan/2013 Wednesday WOD

Deadlift 2, 2, 2, 2, 2 then:

AMRAP 7 Minutes

10 Dumbbell Snatch

10 Box Jumps (24/20)

10 Pullups

I’ll be in beautiful Portugal for the next 8 days.  I’m posting the workouts for when I’m gone and you’ll be in great hands with the all star trainers we have.  I’ll be back to updating pics and daily blog posts when I return.  Remember that the CrossFit Open registration is open and that now is the time to make a final push to make your strengths stronger and to train your weaknesses.  Here’s a great analysis of the CrossFit Open, since it’s inception there have only been 14 movements.  If you’re weak at one of them get strong!

This year for the Open we’re going to do something fun – intramural competition.  We will be selecting 4 team captains at WCFHQ and 1 at WCFN and then competing weekly.  Team captains will be chosen for 3 criteria:  Ability to write a witty application, capacity to have fun, and the commitment to input team scores into a google doc weekly.  Let’s have some fun with this:  uniforms, costumes on the Open day, smack talking, and going hard!  This super cool idea came from Chris Cooper, here’s the link:

21/Jan/2013 Tuesday WOD

3 Position Clean practice (high hang, hang, from the ground) up to a heavy single then

10, 20, 30, 40, 50, 40, 30, 20, 10 Double Unders for Time.  Must complete each set unbroken then pause briefly before moving on to the next set.

22/Jan/2013 Wednesday WOD

With a partner complete 150 reps for time, alternating partners each rep.

1 Deadlift + 1 Power Clean + 1 Burpee

Rx:  135/93

23/Jan/2013 Thursday WOD

Max Effort Front Squat then:

Tabata Med-ball cleans + Tabata Coach’s Choice of any movement

24/Jan/2013 Friday WOD

Coach’s Choice – Monostructural + Core (front) + Core (back)

Optional Cash-out:  30 HSPU’s for time

25/Jan/2013 Saturday WOD

No Beginners Weightlifting (It is now 1st and 3rd sat of month 7:30-9am)

8:30am – Weightlifting

10am – Free CrossFit WOD

27/Jan/2013 Monday WOD

10 Back Squats + 2 High Box Jumps + 1 set of max reps muscle-ups

5 Rounds not for time.  Rest 1:30 between sets.  Score is load, height, and total MU’s.

Optional Cashout:  20 Ring Dips + Max effort L-hold

28/Jan/2013 Tuesday WOD


Chest to Bar Pullups

Kettlebell Swings (70/53)

Box Jump Overs (20″)

Rest :30 after completing each set of all 3 movements.


In CrossFit we often do Hero workouts to celebrate fallen soldiers and the courageous sacrifices of our service members.  Today is a different kind of Hero workout but for me it’s the same.  We’re doing Triple Fran today, which is something we do about once every two years, in honor of Martin Luther King and both his sacrifice and the impact he’s had on America.  There are plenty of writers who will say it much better than I ever could today so rather than repeating platitudes I’ll reference Bob Marley’s take on racism:  “Racism will be over when the color of a man’s skin matters as much as the color of his eyes.”  I’m grateful to MLK for his dream, his courage, and for the America I live in where my multi-racial family has freedom and equality.

20/Jan/2013 Monday WOD “Triple Fran”

Complete Fran every 10 minutes

Start at 0:00, 10:00 and 20:00


Thrusters 95/63


Gold:  As Rx’ed  Silver:  15, 12, 9  Bronze:  12, 9, 6 pushups subbed for pullups and scale load as needed

17/Jan/2013 Coach’s Choice

Coach’s Choice Workout Today

Must include power cleans

No movements involving hands going over the head (no pullups or load overhead)

Must be fun

You’ve got 2 days left to start the 10 day sugar challenge.  Remember the rules are simple:  Do it with a friend, no sugar or artificial sweeteners, and the buy-in is 100 burpees.  Do it, you’ll feel great!

16/Jan/2013 Thursday WOD

100 Burpees*

75 Kettlebell Swings

50 Med-ball Front Squats

25 Pullups

Cashout:  10 Muscle-ups, not for time.  If you don’t have muscleups do band-assisted or work with your coach on a scaling option.


*Coincidentally, today’s 100 burpees DO count as your buy-in for the sugar free challenge

Congratulations to Coach John P!  John has accepted a position with Air Med and in addition to being a Layton City Firefighter will also be a flight medic in the medical helicopters we see over head.  Unfortunately this means we’ll be seeing less of him as a coach but as you can see in the pic he’ll still be training hard and bringing his positive vibe and encouraging attitude to WCF. Good luck with your new endeavour, we’re sure you’ll bring the same excellence to it you do to everything you do.

Sorry early AM’ers, there aren’t too many days where the air quality and temperature permit running in the winter and with a high of 41 degrees and decent air today’s the day to strap on your running shoes and enjoy some 400’s.

15/Jan/2013 Wednesday WOD

21 Deadlifts

Run 400m

15 Deadlifts

Run 400m

12 Deadlifts

Run 400m

Cashout:  :10 hollow rocks x 10 rounds

Gold:  225/153  Silver:  175/123  Bronze:  135/93 or scale as needed

14/Jan/2014 Tuesday WOD

AMRAP 5 Minutes

10 C2B Pullups

20 Thrusters 45/33

Rest 1 Minute

AMRAP 5 Minutes

20 Wallball 20/14

10 Toes to Bars

Rest 1 Minute

AMRAP 5 Minutes

10 Push Press 75/53

20 Wallball Situps


Congrats to Coach Adrian for his 6th place finish at the OC Throwdown in California this weekend.  If you look at his finishes you’ll see one that doesn’t match up with the others – he persevered through terrible cramps on the run and while it cost him a slot on the podium he beat several Games athletes and definitely showed that he’ll be force to reckon with in the Southwest and then on to the Crossfit Games this year.  Great job and we’re proud of you!  Check out the scores and events here:

With that in mind we’re going to do one of the OC Throwdown WODs today.  Your goal is to try to beat the coach.  The Rx’ed load is 210lbs for men!  Pick a load that’s heavy but challenging and let’s see what you can do!  Adrian’s time was 7:37 with a 210lb load and I’m guessing deficit HSPU’s.  Let’s see what you can do.  One way to challenge yourself would be to do bodyweight on the cleans, 210lbs isn’t too far off from what Adrian weighs.

SUGAR FREE CHALLENGE!  We’re going to keep this simple:  Go sugar free for 10 days this week.  There are 3 rules.  No sugar, sugar like substances, or artificial sweeteners for 10 days in a row.  You must start this week and you must do it with a partner.  Last but not least the buy-in isn’t money.  It’s 100 burpees. Do it with your accountability partner and then put your name on the whiteboard so we know you’re in.  DO IT!

13/JAN/2013 MONDAY WOD – “A New Era from the OC Throwdown”


Squat Cleans

Handstand Pushups

OC Throwdown loads:  210/130.