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**


Tonight I watched a beautiful sunset from my deck and reflected back on a great day.  It’s so easy to rush through life under the guise of busy-ness and never take a moment to appreciate sunsets, time with family, play, all of the good things that will leave us with the sense that this life was well lived.  Thank you to everyone who contributed to today being awesome.  So many of you helped put the gym together, many of you thanked us today, and nearly 150 athletes enjoyed 2 great WODs today.  Thank you for helping us realize our vision of being world class.  We’ll still have some hiccups to iron out this week but we’re grateful for the tight knit welcoming community that we’ve all built.

Today’s Schedule:  Am – 5:30, 6:30, 9, 10, 1145  Pm – 3:30 (OG), 4:30, 5:30, 6:30

19/Aug/2014 Tuesday WOD

Row 1,000m

30 Deadlift

20 Bar Muscle-Ups

Row 500m

Gold:  315/225  Silver:  255/185 + 40 C2b Pullups  Bronze:  195/133 + 60 Pullups


Today is an exciting day!  After countless hours of hard work by our staff and so many of you guys we are ready to occupy the location formerly known as North, the new WCFHQ.  A couple quick things:  Please be patient this week if things aren’t perfect.  We’re working hard and we will get them right.  Do let us know what you’re thinking – if we can make something better we will.  The new bathroom is being framed (it will have a shower) and the childcare expansion will be right behind it.  If we were to need overflow parking the first option is on the curb on Hwy 193, if by some chance we exceed that there’s over 20 spaces behind the building.  Last but not least – we’ll be hypervigilant this week week about kids in the training area.  Please do your best to support us in keeping them out.

Here’s today’s 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

17/Aug/2014 Monday WOD

CF Unloaded

Coach’s Choice – Skill Work


Deadlifts (185/135)  & Goblet Squats 53/35

CrossFit WOD

Front squat 2-2-2-2

*all 4 working sets, take total volume done for score. I.e. 225×2= 450 ,450×4= 1800lb moved.
Then:  15 min amrap
Double under x 20
Wall ball x 10 (20#/14#)
Burpee x 5


Saturday Schedule

10am – Track Workout at Layton HS.  It’ll all be outdoors, you’re welcome to bring your kids but there won’t be childcare.

Saturday from 9-3pm there’s a weightlifting meet at North, come check it out!  It was originally scheduled to be held in SLC but the venue double scheduled so we get to host it.  Come check it out!

Even more fun – Saturday evening from 6pm – 9pm we’re having a “Rig Building Pizza Party.”  We’ll have movies for the kids, pizza for everyone, and even some beers for adults.  Please come, bring a friend, many hands make light work!


I wanted to feel sad today.  We’re leaving behind a facility that we moved into before our 6 year old son was born.  It has the memories of forging lifelong friendships, of watching all of our kids grow up, of PR’s and puking.   So many memories.  But I couldn’t be sad.  More than anything I felt overwhelming gratitude.  Thankful for our athletes, our culture, our trainers, and for every memory we have.  If I had a glass in my hand I’d raise a toast to new beginnings.  Our goal since the day we opened has been to be the best.  The best at building community, the best at creating a world-class athlete and coaching experience, and the best facility.  I can’t wait for you guys to walk in Monday and see what that looks like now and  in the weeks to come.

Today is AM classes only then on Saturday we’re doing a track workout at Layton HS.  I could definitely use some help moving things today at any time after 10am, if you’re available to help text me at 801-643-1504.

15/Aug/2014 – Friday WOD

AM CLASSES ONLY AT NORTH 5:30am, 6:30am, 9am, 10am, 1145am

Aaron B – WCF 4 year veteran

I had mixed feelings taking the rig down tonight.  First of all I was grateful for the 15 people who showed up to help.  Thank you.  I also felt a little sad as I realized how much easier it is to take things apart than it is build them.  We’ve spent years of our life building, painting, flooring, and doing all the things that make a CrossFit box what it is.  I also realized that a CrossFit isn’t the equipment, the floor, the paint.  It’s the athletes, the culture, the friendships, the suffering and the love.  And these things are moving with us to our new 11,000 feet of CrossFit awesomeness.  Thank you to all of you who are making the move (so far something like 94%) and thank you to all of you have been loyal athletes and friends.  I can’t wait to make new memories with you on Hwy 193.

Today’s Schedule:  Normal classes at both locations

Tomorrow’s Schedule:  AM classes only at North

Saturday’s Schedule:  Track workout at 10am at Layton HS

14/Aug/2014 Thursday WOD

Build to a heavy deadlift double then:

7 Rounds for Time

10 Bodyweight Deadlifts or 60% of double, whichever is lighter

Run 200m

Rest :30

Tonight at 6:30pm we’ll be disassembling the rig for anyone who wants to come help.  If you do come help out a hard hat is required.  You may also want to bring a drill and/or socket set.  I’ll have a few but the more the merrier.  We’ll start at 6:30pm and should be done no later than 9pm and probably earlier.

Thursday is our last day at “WCFHQ”.  It will be hard to get out of the habit of calling it that.  We’re going to have some fun Thursday evening from 7-10pm at Layton Surf and Swim.  Please join us.  Many of you have generously offered to help out with moving things over with your trucks and trailers.  Please text me if you’re willing to help Wed/Thurs/Fri.  Today we’re moving the kettlebells and lots of little things.

Saturday we’ll be doing a track workout (Thank you Amy D!).  Please show up at the Layton HS track at 10am.  Friday we’ll have PM classes only at our Hwy 193 location.

13/Aug/2014 Wednesday WOD

Power Clean


Bench Press


Superset these movements (move from one to the other with no rest) then rest 2:00 between sets.  Then:

“Little Cindy” 10 Minutes as Many Rounds as Possible

5 pullups

10 pushups

15 airsquats


Hey guys, Bob A has generously rented out Layton Surf & Swim Thursday evening from 7-10pm.  He’s also doing an ice cream social and needs a basic head count from us.  Can you sign up on the whiteboard if you’re coming?  The 5:30am class can start a list to the far right of the whiteboard and then just add your name and how many in your party.

12/Aug/2014 Tuesday WOD

20 Minutes AMRAP

10 Push press (75/55)

10 Box jumps (20′)

10 KB Swings (53/35 OH – CF Games standard)

10 SDLHP (75/55)

10 Cal row


This is it!  This week we’ll be moving over to 11,000 square feet of CrossFit awesome on our Hwy 193 location.  We’re adding classes, services, and more.  We’ve been overwhelmed by the support and kind words and so far well over 90% of our athletes have elected to make the move with us.  Thank you!

This week we’ll have a normal schedule Monday – Thursday with Thursday being our last day at WCFHQ.  Thursday evening we’re going to celebrate with a party at Layton Surf & Swim courtesy of Bob A, he’s rented the whole facility out!  On Friday we’ll have AM classes only at North and then Saturday we’ll be closed.  We may have a track workout going on Saturday morning, we’ll keep you posted.

11/Aug/2014 Monday WOD

Build to heavy front squat triple in 12 min.
then build to heaviest strict press possible in 8 min.
Then for time.
Run 800 m.
30 HSPU (kipping OK)
30 F. Squat @115/85


Open Gym will be at North today from 3-6pm.  The address is 825 E Hwy 193.  Feel free to stop by and check things out there, we’ll be painting, framing, and working on getting things ready.  Also on Saturday we’re adding an 8am class and this Saturday we’ll have both 8am and 10am classes at North.

8/Aug/2014 Friday WOD “Coach’s Choice”

Will include heavy deadlifts (275/185)

Those of you who’ve ever seen me train know I love to snatch.  For me it’s like a golf swing with a heavy barbell.  It’s technical yet explosive.  Power meets precision.  If you watch the video above of Chad Vaughn snatching 286# (130Kg) you’ll get a feel for how good your snatch could be with great technique.  The Chinese have a saying – fast, tight, low.  Move the bar quickly, keep the bar tight to your body, receive it low in the squat.  Today let these 3 words be your mantra:  Fast, Low, Tight!

7/Aug/2014 Thursday WOD

Build to your heaviest snatch complex of:

1 Power Snatch

1 Hang Snatch

1 OH Squat

Once you’ve established a max go down to 80% and do 5 more sets.  Rest 2:00 between each set.