Hero or Nah?


Halloween party is Monday Oct. 29th at 6 pm. Bring chili and/or cornbread for a cook off! Prizes for chili, cornbread and costumes! Bring the whole family! Be there or be square!

If some of you get the chance to hit this workout today, a little extra effort would be appropriate. Nothing better then giving a little more effort for those who gave their life for us.

This video doesn’t have a lot to do about hero workouts. But it does talk about losing loved ones. Might be worth the watch to get you ready for the hero workout

FRIDAY 10/19/18

Power Clean 135/95
Front Squat
*25 Min Cap
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families

Coaches Choice



Halloween party is Monday Oct. 29th at 6 pm. Bring chili and/or cornbread for a cook off! Prizes for chili, cornbread and costumes! Bring the whole family! Be there or be square!

A wonderful podcast you can listen to on your Thursday. It’s got all the hot topics, whats going on with this new games format. Talks about CrossFit Level 1’s and Level 2’s. These guys have some pretty good knowledge in the CrossFit world so I would take a listen if I was you. Might learn something.

Today is an Annie type workout, but with some running involved. You might want to dress warm for this bad boy, who knows with the Utah weather what will happen. If you’re good at double unders and situps then you already know it comes down to how fast you can run. Push the pace on the run. These are basic movements, nothing too complex. Risk it for a faster run and then just try to hold on!

THURSDAY 10/18/18

Gymnastic Strength
10-8-6-4-2 x 2-3 sets:
Strict T2b
Alternating Pistol

For time:
100 Dubs, 50 Abmat Situps, 200m Run
80 Dubs, 40 Abmat Situps, 200m Run
60 Dubs, 30 Abmat Situps, 200m Run
40 Dubs, 20 Abmat Situps, 200m Run
20 Dubs, 10 Abmat Situps, 200m Run
*20 Min Cap

Dreaded Overhead Squat


Halloween party is Monday Oct. 29th at 6 pm. Bring chili and/or cornbread for a cook off! Prizes for chili, cornbread and costumes! Bring the whole family! Be there or be square!

Some of you might feel like the lady in this video. You just struggle with some mobility with the overhead squat. Trust me you’re not alone. A lot of people are in the same boat. It just takes some work to get into those better positions. The video below is just a snippet, if you have a subscription to the CrossFit Journal you can watch the whole video there. If you don’t even know what the CrossFit Journal is, then stop what you’re doing right now, go buy the subscription, it’s not even much for a years worth, and then dive deep into all the material. Loads and loads of information at your fingertips just begging to be read! So I would get on it!

WEDNESDAY 10/17/18

Find heaviest complex in 12 minutes:
Power Snatch + Hang Squat Snatch + OHS

OHS 95/65
Calorie Row
*12 Min Cap

Muscle Up Fails


Halloween party is Monday Oct. 29th at 6 pm. Bring chili and/or cornbread for a cook off! Prizes for chili, cornbread and costumes! Bring the whole family! Be there or be square!

If you watch the video below you’ll see a bunch of fails on the muscle ups. If you know what to look for, you might see what is pretty common in a gym setting. If you watch, notice where the rings on located on their body when they try to “turnover” or get over the rings. Most of the rings are at their shoulders or barely below the shoulders.

The reason they keep failing is because they’re not pulling the rings low enough. This could be because of strength, their just not strong enough to pull that deep. Or, it could be technique issue and they’ve just created a bad habit of pulling early.

The reason i’m posting this is for you to see the problems and understand what some of you might be doing and why you aren’t getting a muscle up. That way you can understand what you’re doing, sometimes it’s hard to understand if you can’t see it. So watch the video, watch it twice if you need to. Just notice what they’re doing wrong so you don’t have that problem when it comes to you!

TUESDAY 10/16/18

3 Muscle Up
6 Box Jump 30/24
9 Kettlebell Swing 70/53

2-3 sets:
100m Left Arm Farmer Carry, Right Arm Front Rack
100m Right Arm Farmer Carry, Left Arm Front Rack
*1 Kettlebell in each hand

Proper levels of intensity


  • Halloween party is Monday Oct. 29th at 6 pm. Bring chili and/or cornbread for a cook off! Prizes for chili, cornbread and costumes! Bring the whole family! Be there or be square!

Most people may know for sure the process of how CrossFit goes about introducing intensity. It goes: Mechanics, Consistency, Intensity. If you’re unfamiliar with this concept then you should read the link below. Learn something on a Monday. The video below is a perfect example of someone who may not have the mechanics or consistency to do the movement well, and yet they might try and go as fast as possible. There is a reason we follow this process and why you should as well!


MONDAY 10/15/18

Push Jerk
*Go from the ground

3 rounds for time:
20 Burpees Over Bar
10 Shoulder to OH 185/120
*13 Min Cap

Nutrition Overrated?

Is nutrition overrated? To people obsess about it too much? You may not have ever heard of these guys, but trust me they are smart. And they know more than most people. So they are worth the listen. They don’t always have the for sure answer, but they make you think and come up with your own opinion, no dogma, which is always nice! Take a listen and learn something new on a Friday. And then after you’ve learned something new, go do something fun and use your fitness! Make some memories, don’t be boring, enjoy this life!

FRIDAY 10/12/18

Back Squat

3 rounds for time:
400m Run
21 Wallballs 20/14
15 Box Jump 24/20
*16 Min Cap

Coaches Choice!

Lifeguards and Swim Coaches

Pretty awesome story going on. Seeing this more and more everyday with CrossFit. Greg Glassman talks about how CrossFit gyms and coaches are what he would call “Swim Coaches”. He says “Physicians are lifeguards. Trainers are swim coaches. When you need a lifeguard, you need a lifeguard, not a swim coach. But, if you need a lifeguard, you probably needed a swim coach and didn’t get one.”

Meaning that if you go into a CrossFit gym, and start doing CrossFit. You do functional movements, you eat a healthy diet, you get enough sleep, and you can avoid a lot of diseases and sickness. If you don’t do any of those things, you might end up getting sick and you will need to go to a doctor (Lifeguard). Not that it’s a bad thing to have to go to the doctor, but maybe you could have avoided it by learning how to swim (doing CrossFit, eating healthy, etc).

THURSDAY 10/11/18

Gymnastic Strength
3-5 sets:
2 Legless Rope Climb
*25-50′ HS Walk between sets

For time:
500m Row
150 Double Unders
50 Burpees
*10 Min Cap

Split Jerk

The split jerk. We don’t do it a lot, but we do it every now and then. This is generally the jerk you go to when you are trying to find a max in the clean and jerk. But since we do it so rarely, people tend to really struggle with this movement. Just like any other olympic lifting movement, it’s hard to force yourself to get underneath the bar. It’s also hard to convince yourself to drive underneath that heavy barbell.

Today we want to focus on moving well. Obviously if a PR is there then we go for it, of course! But what we need to understand is movement quality. It’s not impressive lifting a PR is you looked like you were going to break your back in the process. Is the risk worth the reward? What people tend to forget about is movement quality. If you learn to move better, you tend to never really hit a ceiling on your lifts. It may be slow progress, but it’s progress for years and years. If you move like trash, you find out that you hit a ceiling pretty fast, and then you have to relearn your bad habits! Nobody wants to do that, so focus on moving well today!

WEDNESDAY 10/10/18

Split Jerk

Hang Power Clean 115/80
*15 Min Cap

Something Different

Today we get to play around with some new movements, sort of. Most of us has done some sort of farmer carries and lunges. No big deal right? Well today we get to play with some farmer carries, and some deadlift’s added in there. Can you say grippy? It’ll probably get a bit nasty for the grip, and your butt my get a little sore, but that’s life right?? And why do we even do farmer carries? What’s the point?

TUESDAY 10/9/18

100′ Farmer Carry 53/35 *70/53
200′ Walking Lunge
*For the farmer carry, every 10 feet you must stop and do 5 KB deadllift before moving on

50-75 Hip Extensions
75-100 Banded Pull Aparts (Palms Up)

Most Famous of them all

Most of you know might have nightmares when you hear about this workout. Others of you might love it! Either way, if you hit this right, it will give you just what you were looking for. The goal for this bad boy is to go as fast as possible. Don’t even have a second thought about it, just go and hold on for dear life. If you do this, I promise you will reap the benefits of fitness.

Back in the day this use to be one of the workout they’d make you do at your Level 1. It has since changed, which is a shame, but maybe it was because too many people couldn’t function after 😉

Don’t be scared of something like today. Much better than a long workout, it’s over quick. Listen to your coaches, scale if you need to. Don’t be one of those people trying to go RX just to get time capped. There is a reason that scaling is a “thing”. It’s to preserve the stimulus and get you to that RX version eventually. Go faster is harder than going RX and making it slow. Do the hard thing on a Monday!

MONDAY 10/8/18

Gymnastic Strength
10-8-6-4-2 2-3 sets:
Strict HSPU
*:20-:30 Ring support between sets

Thruster 95/65
*8 Min Cap