On Labor Day we’ll have one class at 8am!

30/Aug/2014 Saturday Schedule

8am – CFUL

815am – Competitors Weightlifting

915am – Weightlifting

10am – Free CrossFit WOD

On Labor Day we’ll have one workout – 8am. 

Next week we’ll be announcing a revamped weightlifting program and barbell club, new High School athlete strength and agility classes, a new Sport Class and we’ll be highlighting our September athlete of the month.  There are lots of exciting things coming at WCF, thank you for being a part of our thriving community!

CrossFit Schedule:  5:30, 6:30, 9, 10, 1145am, 3-6pm Open Gym including a 4:30pm class

CrossFit Unloaded:  6am, 9:30am, and come to the 3-6pm Open Gym for some great coaching!

29/Aug/2014 Friday CrossFit WOD “Coach’s Choice”

Must include wallballs and walking lunges

CrossFit Unloaded WOD

Skill:  Snatch Technique Work

WOD:  3 Minutes on + 1 Minute of Rest x 4 Rds

15 Wallballs

20 Walking Lunges

There’s a lot of debate among CrossFit trainer’s regarding the use of rubberbands for pullup assistance.  In theory what should happen is you start with the green, then drop to the blue, then red, and then you’re Rx’ing pullups.  Use the rubberbands as a method of scaling and then gradually wean yourself until you’re busting out sets of 21.  What often happens is athletes reach a plateau and stay with the pacifier rubberband they’re comfortable with for 6 months or more.  There’s a few ways to handle this:  Some gyms just get rid of their rubberbands  and the athletes get pissed off and whine until they bring them back adapt.  We could try that. You could also start doing a few sets of negatives a 2-3 times a week.  Jump off, lock off, then slowly lower.  Doing the eccentric phase of a movement increases muscle fiber recruitment and is a great way to get stronger.  If you overdo it it’s also a great way to become extremely sore so I usually recommend 3 sets of 5 three days a week.  Last but not least, there’s the old school solution:  Magical unicorn pee.  Stay on the rubberband forever and hope you’ll magically get strong by not challenging yourself.  Rumor has it if you get a sweet tatoo like the one below you’ll be the laughingstock of everyone you know be able to bust out a 100 pullups straight after staying on the red rubberband for your whole CrossFit life.


I went there

28/Aug/2014 Thursday WOD

Build to heavy split jerk in 10 minutes then:

100 Shoulder to Overhead for time (135/93)

Each time the bar is dropped complete 10 pullups

17 Minute Cutoff and MAX number of sets is 10.  Scale accordingly.


You know what’s missing from this picture?  Excuses.

After 8 years I still answer the phone at WCF for most people calling to inquire about joining.  For the most part people come in 3 flavors:  I want to try CrossFit but I’m scared, I know I’m going to do CrossFit and I’d like to know why I should join WCF instead of another box, and nothing matters more to me than price are you the cheapest if not who is.  At WCF we strive to welcome everyone and give them a great experience but there’s one kind of person who never makes it through our doors.  The person who’s been starting tomorrow for about forever.  I’ll start ______ tomorrow.  Eating healthy.  Lifting weights.  Going to the gym.  Doing mobility work.  Training my weaknesses.  Losing the pregnancy weight.  Losing any weight.

There’s a simple trick to overcome the I’ll start tomorrow syndrome.  It’s called “I started yesterday.”  Every time you decide to make a change in your life decide that you started yesterday.  You don’t need one more donut, one more episode of your favorite TV show instead of a workout, one more Facebook status update instead of time with your kids.  Start yesterday.  Today’s already day 2 and you’re hitting it hard and are already building momentum.  Do it now – start your new habit yesterday!

Wednesday Schedule:  CrossFit Unloaded 6am, 9:30am, 4pm, 5pm, 6pm.

Wednesday Schedule:  CrossFit:  5:30am, 6:30am, 9am, 10am, 1145am, 3:30(OG), 4:30, 5:30, 6:30pm

27/Aug/2014 Wednesday CrossFit WOD “Accumulate”

1:00 in L sit from parallettes
3:00 bridge (top of push up)
1:00 Hollow hold
3:00 bridge (top of push up)
1:00 max effort sit ups (abmat)
**score is total time + reps of sit ups done.
**clock runs continually, athletes keep track of work done and rest as needed to keep each hold QUALITY. Immediately after accumulating final 3:00 bridge, they begin 60″ of max effort sit ups.
27/Aug/2014 CrossFit Unloaded WOD
Skill:  Turkish Getup
Strength:  3×10 Tempo Deadlift
WOD: 3 Rounds
9 Burpees + 9 Deadlifts
6 Burpees + 6 Deadlifts
3 Burpees + 3 Deadlifts
Rest 2 Minutes & Repeat


Mobility – what is it and how much do you need?  In CrossFit we need as much mobility as it takes to safely and efficiently perform functional movement.  For some people that’s 5 minutes a month and for others it’s 15 minutes a day.  As a coach I often see people who just can’t get their body into the right position.  Sometimes it’s strength through a range of motion or in a position and quite often it’s mobility/flexibility.  If you work at a desk, sit often, or breathe oxygen you probably need the stretch we’re going to cover today.  It will open up your hips, release your quads, and rumor has it that it also cures rare tropical diseases.  Spend at least 1-2 minutes per side for a week and you’ll see a difference in your clean/deadlift setup as well as your squat.


5:30am, 6:30am, 9am, 10am, 1145am, 3:30pm, 4:30pm, 5:30pm, 6:30pm

26/Aug/2014 Tuesday WOD – 10 Rounds of Cindy Fun

2:00 rounds followed by 1:00 of rest
2 rounds of Cindy (5 pullups/10 pushups/15 air squats)
*remaining time max effort double unders
**score is double under reps


Hard work…getting strong!

Hey guys, please don’t park in the veterinary hospital’s spots.  It’s only about 4 parking spaces and they’ve got signs posted.  I’ll be working on some tree-trimming this week behind the building which will open up about 20 additional parking spots.

Today’s Classes:

CrossFit – 5:30am, 6:30am, 9am, 10am, 1145am, 3:30 (OG), 4:30, 5:30, 6:30

CrossFit Unloaded:  6am, 9:30am, 4pm, 5pm, 6pm

25/Aug/2014 Monday CrossFit WOD

Build to heavy squat clean in 10 minutes then:

6 Rounds for Time

6 Squat Cleans

Run 200m

Gold:  205/125  Silver:  165/93  Bronze:  135/73

CrossFit Unloaded:  TBA


Due to popular demand we’re adding a Friday 4:30pm class.  We’ll still have our open gym from 3-6pm but we’ll also have a structured class as 4:30.  Enjoy!

Friday’s Schedule:  CFUL – 6am, 9:30am, 4:30pm.  CrossFit – 5:30am, 6:30am, 9am, 10am, 1145a, OG 3-6pm

Saturday’s Schedule:  8am CFUL, 815am Beginner’s Oly, 915am Oly, 10am Free CrossFit WOD

22/Aug/2014 Friday WOD

CrossFit Unloaded

Skill:  Rope Climbs

Strength:  Back Squat 3 x 10

WOD:  12 Minutes AMRAP – 15 KBS 53/35, 15 Pushups, Run 200m

CrossFit WOD “Coach’s Choice”

Ropes, KB’s & Running

Get that run on…

Do you know we have a CrossFit Endurance class. What is CrossFit Endurance? Coach Jackie explains it this way.

CrossFit Endurance (CFE) is a sport training program dedicated to improving performance, fitness and endurance sports potential. CFE at Wasatch CrossFit is a conditioning tool used to supplement the regularly scheduled CrossFit programming. CFE is for anyone wanting to boost their endurance and it is scalable based upon each person’s endurance ability. The goal of CFE at Wasatch CrossFit is to teach proper running/rowing form and technique coupled with intensity and volume to boost individual endurance and overall efficiency. Come join us Tuesdays and Thursdays at 9:00 a.m or follow us on facebook at: Wasatch Endurance https://www.facebook.com/groups/311738728930667/

*snatch practice*

Build to heavy snatch grip deadlift in 5 min.
Build to heaviest power snatch in 5 min
Build to heaviest hang snatch in 5 min.
Build to heaviest full squat snatch in 5 min.

** record all 4 scores**

Note from Adrian: Do workout with continuous clock, if lift is hit after 5 min window….no rep.
After each 5 min window athletes must strip to empty bar. They can make as many attempts as they’d like or can make in each window.

Our nice and FULL PR Board at our “old” head quarters…lets do it again!

When I sub for another coach, I get the chance to coach athletes that I do not know very well. One thing I love to do it circle up and learn each others names and what they like about CrossFit. The overwhelming answer I get is the community. I absolutely love to hear it! Yes, CrossFit and especially WCF has an amazing community that is hard to find anywhere else! Now that we are all together in our amazingly large gym, lets continue growing our community. Get to know the person next to you, build friendships, bond through sweat and hard work, and have fun!

20 / August / Wednesday

Class schedule:

CrossFit Unloaded: 6am, 9:30am, 4pm, 5pm, 6pm

CrossFit: 5:30, 6:30, 9am, 10am, 11:45am, 3:30 (Open Gym), 4:30, 5:30, 6:30pm

CF Unloaded:

Skill – hang clean

21 – 15 – 9
KB swing (53/35)
Box jump (24/20)

Rest 3 min

9 – 12 – 15
Box jump
KB swing

Total time is score**

CrossFit WOD:

21 – 15 – 9
Hang clean (155/105)
Box jump (24/20)

Rest 3 min

9 – 12 – 15
Box jump
Hang clean

Total time is score**