We don’t have muscle ups in a workout today, but all the more reason to show up, especially if you struggle with them. Remember that practice is done at a low heart rate, and in order to get better, you have to do this thing called practice. So just because they aren’t in a workout doesn’t mean you shouldn’t show up and get them done.

And if you struggle or even if you don’t, the video is worth the watch. Not saying that everyone has these same issues, but sometimes it’s nice to watch and slow it down and see what other people are doing right and wrong, gives you an idea and a visual on what you need to do!

TUESDAY 9/25/18

For time:
Cash In: 500m Row
5 rounds:
15 Kettlebell Swings 53/35
15 Box Jump 24/20
Cash Out: 500m Row
*15 Min Cap

Gymnastic Strength
3-4 sets:
3-2-1 Ring Muscle up
*:20-:30 Hollow Hold btwn sets.
**3 MU-hold-2 MU-hold-1 MU-hold

The Other Total


Today we get to play around with some strength once again. So most would probably agree that the “Crossfit Total” (back squat, strict press, deadlift) is what we would call more raw strength. Not much of what we would call “speed lifts” like olympic lifting movements. And not much that requires any sort of complex mobility (snatch, OHS, front squat, squat clean, etc).

So for today we get to play around with some of these types of movements. Most call this the “Other Total”. But you could also make a statement this is more of the type of a crossfit total than the actually crossfit total. Meaning these types of movements require strength, but they also require speed strength for the olympic lifting movements as well as some good mobility and technique. Getting a good total on these, you could make an argument they are more “well rounded” for crossfit then just doing the total which doesn’t have as many complex movements. Either way it should be fun to see what you guys got!

MONDAY 9/24/18

“Other Total”
15 Minutes at each station
Clean 1 RM
Bench Press 1 RM

Nutrition for Crossfit Athletes?

Just reminding everyone that W.A.R at Wasatch has been cancelled! Classes will be normal for Friday and Saturday!

We all love obsessing about nutrition and looking good naked. Well maybe listen to this over the weekend and think about if you agree or not. Remember nutrition is not a 1 size fits all program. What works for some won’t work for others. The only way to see what works for you is to try on yourself and see your results.

FRIDAY 9/21/18

3 rounds for time:
40 Double Unders
30 Kettlebell Swings 53/35
20 Burpees
*15 Min Cap

4-5 sets:
15-20 Hip Extensions
10 Strict T2b

Coaches Choice!

Tires and bench oh my!

Today should hopefully be some fun for you guys! We have some odd objects and some strict movements we get to play with today! Normally this kind of stuff is done for accessory or just gymnastic work so it’s nice to mix it in every now and then and see how you guys do under fatigue! Some of this will be pretty easy for some of you, and others might struggle. For the difference in each, you can attack the workout a different way. If you’re good at this stuff, then go hard and try and hold on. Recover while your partner(s) go and then attack again. If you struggle with this stuff, then hit reps you can keep hitting, and use the time while your partner(s) are working to recover so you can hit those numbers again.

THURSDAY 9/20/18

Teams of 2-3
2 rounds for max reps:
2:00 Bench Press 135/95
2:00 Tire Flips
2:00 Strict Pullups
2:00 Sled Push 180/120 (5yd = 1 rep)
2:00 Strict HSPU
*Rest 2:00 between rounds


Why do we lunge? We don’t see it as often as a squat, but why lunge? If you think of the lunge for what it is, a single leg exercise, then you can see the benefit. Quite a few people tend to struggle with the lunge, especially when you start to add weight. Not only does it require quite a bit of strength, especially when you want to go heavy, but it also requires a bit of balance as well. We don’t want to think feet straight like we’re walking a tight rope, more like shoulder width apart keeping a wide base. We also need to make sure we have the strength to do the weight we choose, meaning the back knee should just kiss the ground. If it’s slamming the ground probably means you don’t have the strength to control your leg down toward the ground. If you find it super difficult, maybe start adding in some more lunges to your routine??


3 rounds for time:
10 Back Rack Lunge Step 95/65
10 Back Squat
10 Front Rack Lunge Step
10 Front Squat
10 OH Lunge Step
10 OHS
*12 Min Cap

Gymnastic Strength
5-6 sets:
:20-:30 L-sit
:20-:30 Ring Support

Team Series


  • There will be no PM classes or open gym on Friday because of W.A.R at Wasatch. There will also be no classes Saturday as well. Go outside and play if you want to get some fitness!

Ever heard of the team series? I’d say it’s like the open, except a lot more fun and not nearly as painful! It’s done online just like the open and you’ll submit your scores just like normal. Only difference is you have a partner to do the workouts with that make it quite a bit more fun. The video below also explains about it. But maybe you should get a partner and sign up?? It might be a little late notice on my part, but the first batch of workouts will be announced this Wednesday. We’ll be doing a few of the workouts in class so you might as well sign up and do it right? Maybe partner up with someone who has different strengths and weaknesses than you for fun. Or even partner up with your favorite partner or someone new?? Either way its fun to see where your fitness level is at, and also nothing better than suffering with a friend!

TUESDAY 9/18/18

Power Clean

4 rounds for time:
5 Power Clean 155/105
200m Run
*10 Min Cap


Are you a procrastinator? Are you really bad when it comes to it or just so-so? We all know that a lot of people talk about the case of the Monday’s and how hard it is to get going on Monday after a long weekend. Some of that might have to do with procrastinating. Might have to do with the things you don’t want to do for the week ahead.

But we need to change our mindset about that. You can probably all agree that your day gets better after you’ve worked out. Sometimes you procrastinate but not long enough to where you still get a workout in. Other times you do it for so long, that a workout never happens, and then you might be angry about it, or just maybe you feel some guilt. Tim Urban has a creative way of thinking about procrastination. Some funny stuff in here and might help you wrap your head and think outside the box of ways that might help you get after Monday a little better??

MONDAY 9/17/18

“Fight Gone Fun”
3 rounds for time:
20 Wallballs 20/14
20 Sumo Deadlift High Pull 75/55
20 Box Jump 20/15
20 Push Press 75/55
20 Calorie Row
*22 Min Cap

Coaches Choice!

Friday is here, another week has past. How did this week go? Ask yourself this question, “are you better this week than last week?”.

This can be asked about the gym, but outside the gym as well. Did you spend time with family, loved ones, significant other? Or did you watch a bunch of netflix and chill on instagram? The goal is to always be improving. The old saying of you are the 5 people you surround yourself with. Do you want to be the person nobody wants to surround themselves with? Or do you want to be the person everyone wants to look up to and become??

With that being said, enjoy your weekend! Do something fun. Spend time with family, friends, loved ones. Go outside, put the phone away, avoid the TV. Don’t be boring, nobody likes boring people. So get out and have some fun!

FRIDAY 9/14/18

For time:
40 T2b
50 Pullups
*15 Min Cap

50-75 GHD Sit ups
75-100 Banded Good Morning
100-150 Banded Tricep Extensions

Coaches Choice!

More CF Games season news?

So unless you’ve been living under a rock by now you should have heard the news about how regionals are dead. We’re still unsure of what is really going to happen and how they’re going to organize all this. Crossfit HQ has yet to come out with the rulebook or any information. All we’ve heard is some bits and pieces. As far as we know they will be doing sanctioned events that you can compete at. So far they’ve announced 2- Dubia and Granite Games. I’m sure more are to come, but there is some update that people have heard from Glassman about what will go on? It’s all here say at this point until something has come out from HQ but this is pretty juicy stuff if you care!

THURSDAY 9/13/18

4 rounds:
15 Hang Power Clean 135/95
15 Burpee
15 Box Jump Over 30/24
*Rest 1:00 btwn rounds. Pick up where you left off

3-4 sets:
20yd Sled Push (low handle)
10 DB Single Arm Press/side

Those Ankles

This warm up might be good to add in today since we’ll be doing some squatting. Most people think hips for squatting if they feel tight. Ankles also play an important role in the squat. The more ankle range of motion you have or the further your knee can track in front of your toe, the more upright you are in the squat. Imagine trying to squat in ski boots, chances are you’re going to be bending over quite a bit to make it happen.

If you know you’re one of the stiffer ones then this might be a warm up you should add in. You can also do the assessment with the box to see how close you are. Might be something to try and see where you’re out. Maybe even if you don’t feel stiff in the squat, it might help improve performance, so it’s worth a shot eh??


Teams of 2
5-10-15 Thruster 135/95
1-2-3 Rope Climb
*Partner 1 will do 5/1. Partner 2 will do 5/1 and so on. Once both partners have completed 15/3 they will start back at 5/1

Gymnastic Strength
10-8-6-4-2 x 2-3 sets:
Strict Ring Dip
Ring Row (Feet on box)