Yes, 9am takes this seriously!!

Holiday Hours:

Wednesday 6am, 9am and 5:30pm Unloaded 6am and 9:30
Thursday 7am Turkey Burner
Friday 6am and 9am unloaded 6am and 9:30

Wednesday, Nov. 26, 2014

4×2 Weighted Strict Pull ups AHAP


3 Rounds: 4 min AMRAP

7 back squats* (185/105)
7 pull ups
7 box jump over (20) no touching top for RX
3 minute rest
*back squat comes from the ground

This is what we are talking about when we say, “pull to your hips!”

Hey it’s been awhile since I have gotten to blog, so I just wanted give a shout out to all the awesome WCF athletes. I want to introduce to you one of our new athletes. In the picture above is Emily. She is 13 and came to us from Vegas, with her awesome mom, Mandy. If you can’t tell from the picture, she is pretty amazing. She has been a gymnast, but now wants to concentrate on being a Crossfitter. Ask yourself, “what would it have been like to find CrossFit at 13?” Possibilities would have been endless, right? Welcome Emily, we are very excited to watch you mature, progress and kick some butt in this CrossFit world!

Friday, October 23

L-sit practice



30 Dumbbell snatch (50/35)
200m run
25 T2B
200m run
20 cal row
200m run
15 burpee pull ups**
**full elbow extension before pull up starts**
200m run
10 triple unders (not RX: 30 DU/100 Singles)


Saturday Sept 13th Schedule:

8am CrossFit Unloaded
8am advanced Olympic lifting
9:15am beginner Olympic lifting
10am Free group WOD

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**

5:30pm testing out those L-sit holds!

If you haven’t had a chance to check out the amazing athletes from around the world, today is the day to watch. Tune in online or tonight on ESPN or ESPN2. I’m in awe every time I watch these dedicated athletes! Here for some motivation, check out these master finals…

25 / July / 2014 Friday WOD:

“coaches choice”

Warm up with and practice
“snatch balance” (15-20min)
Include power snatch in metcon


Welcome Kion to WCF!

For all you newbies joining WCF,  there is a must read article giving you 10 tips on CrossFit. The 10 tips are below, read the article through this link…


1. You’re Competing Against Yourself, Not Others
2. Don’t Be Too Proud To Scale
3. What You Eat Is More Important Than What You Lift
4. Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again
5. CrossFit Isn’t Everything
6. It Doesn’t Get Easier, It Just Sucks Less
7. You Won’t PR Every Day
8. Have Fun
9. You Are All Firebreathers
10. Respect Rest and Recovery

24 / July / 2014 Thursday WOD:

10 min bar muscle up skill/practice


30 weighted burpees
5 bar muscle up
20 burpees
7 bar muscle up
10 Burpees
9 bar muscle up
For time
*burpees done with 25/15lb plates for men and women. Plate to floor, chest to plate, plate ends over head arms locked out.

**Combined Crossfit Kids today 6+ can attend either 9am or 10am. $5 drop in fee**


There will only be A.M. class Thursday July 24, so make sure you hit one of those classes. 5:30am, 6:30am, 9am and 10am.  There will be childcare 9am and 10am as well!

23 / July / 2014 Wednesday WOD:

L-sit practice

For time:

Row 300 m.
30 front squats (95/63)

Rest 5 min

Row 300 m.
40 back squats (135/93)

Rest 5 min.

Row 300 m.
50 air squats

*total time is score, every second counts.


You’ve got it, the games are here and we all have access to watch them live. We also get to watch and cheer on Tiffany as she represent our local community, Wasatch CrossFit. Here’s an article posted on the Games page…

“When she tried CrossFit, it was like she found herself again.”

Four years ago, something awakened in Tiffany Hendrickson.
Growing up, she was always active, competing at the collegiate level in gymnastics. But after getting married and having three children, she began to lose herself.
“When we got married she kind of lost her identity,” said her husband David Hendrickson. “She tried kickboxing and tennis, but they weren’t doing it for her.”
After living overseas for four years, the Hendricksons returned to the U.S., settling in Utah. David saw a local CrossFit gym, Wasatch CrossFit, and suggested his wife try a class.
“When she tried CrossFit, it was like she found herself again,” he said. “I saw her wake up and become the girl I dated and fell in love with.”
“I was kind of doing CrossFit without knowing it,” Tiffany recounted. “After my first class, I was hooked. I’m very competitive and I liked chasing the fastest people. It was fun and satisfying.”

Since then, she’s been chasing the top athletes. In 2013, she earned a spot to her first CrossFit Games. After qualifying for her second Games at the 2014 South West Regional, she’s leaning on the lessons she learned to improve upon her 31st-place finish. Finish reading the article…http://games.crossfit.com/article/finding-purpose

Good luck Tiffany we all wish you the best!!

Watch the Games live…http://games.crossfit.com/

22 / July / 2014 Tuesday


Max rep strict press (135/93)
Max rep pull up strict
Max rep strict press (115/83)
Max rep chin up
Max rep strict press (95/63)
Max rep Kipping pull up (no butterfly allowed)
Max rep strict press (75/43)
Max rep Kipping chin up

*score is total reps
**go from pressing right to pull ups, then rest 2:00, no more!

Good luck Michaela and Zach in Nationals this weekend!

The muscle clean removes the pull under the bar while keeping all other mechanics the same—the bar is pulled as it would be in the clean, but the athlete continues lifting it to the rack position without re-bending the knees. Like the muscle snatch, the movement can be helpful as a strength exercise to improve the lifter’s power in the third pull. It can also be helpful to correct crashing of the bar on the shoulders by allowing the athlete to practice racking in a more controlled manner and without the distractions of surrounding movements. -Catalyst Athletics

18 / July / 2014 Friday


Coaches Choice:
Build to heavy muscle clean
2×5 min AMRAP with 5 min rest

Welcome Danielle to WCF!

After yesterday’s deficit dead lifts I am sure most of you are feeling it in your hamstrings, butt and a little in the back.  How often do you finish a WOD then walk right out of the gym?  I am sure all of us have done that and probably more than once.  What happens to us then, you don’t stretch one day, then the next, maybe the next you throw in a roller here and there.  After this cycle of a lot of hard heavy work with little stretching, you start to notice a little pain here and a little pain there.  Your muscle are getting shorter and stronger but are not being stretched out to their full range of  motion.  They start to pull on your knees or your pelvis and start to cause all kinds of havoc.  Make it a priority to stretch and roll after each WOD!  So if you didn’t yesterday now is the time to work that mobility!  Get strong, get limber and keep a happy balanced body!

17 / July / 2014 Thursday


Overhead squat (115/83)
Toes to Bar


There really is something to jumping high, more than having natural spring in your leg, or being tall and so on. If you watch the last jump Ryan does on this video, you will see most of the work is done by lifting his legs up high and quickly under his chest. His whole body does rise, but not even half as much as his feet do. Also, in an interview Ryan talks about how he prepares mentally. He said, 1st tell your mind to shut up ,2nd see white in front of you, meaning your mind is a blank, 3rd see your task at hand and 4th perform your task. Sounds simple right? Alright lets put it to use tomorrow, good luck :)

16 / July / 2014 Wednesday


Build to high box jump (10 min)


Deficit deadlift (stand on plates, each set is a working)

Rest 2 mins between each set record all 5 sets on whiteboard

Run the loop at 70%


Many of you know Dave Chiu, but several of you do not. For those that don’t, let me introduce you to our Olympic Weight Lifting coach. He coaches at WCFHQ Wednesday’s at 4:15 and 5:15 and Saturday’s for beginners at 8 and regular class at 9. we are lucky to have him teaching our coaches and members how to correctly, efficiently and effectively perform very technical Olympic Lifts as the Clean and Jerk and the Snatch. Dave is an expert Olympic Lifting coach and can help any coach/athlete into better movers in these two key llifts. Both lifts are very dynamic, being proficient in the Clean and Jerk and the Snatch can improve overall athletic performance. Dave has coached several competitors who are national and state champions and record holders. If you have not tried out a class with Coach Chiu you should get your butt in there. You would be amazed with how help it can be to improve your PR’s and WOD times!

15 / July / 2014 Tuesday

4 rounds for time:
200m row
:30 sec handstand hold
15 abmat situps

Rest 2 mins

3 rounds for time:
10 burpees (jump over bar)
1:00 min bridge

Rest 2 mins

For time:
100 push press (45/33)

That’s what you call max effort! Love it!

Just a little health tip for those that are aging and want to keep their eyes strong along with their body :)
We’ve all heard that carrots are great for the eyes, but spinach and salmon are actually two of the most beneficial foods for your eyesight. The combination of antioxidants in the spinach and the Omega 3 fats in the fish can strengthen and protect your eyes.

Enjoy your weekend everyone!

11 / July / 2014 Friday


Coaches Choice
Build to heaviest snatch
Sub 10 min WOD


If you have been around Wasatch CrossFit more than a few days, chances are you know who Tiffany Hendrickson is. If not here is a blip from her bio on http://games.crossfit.com/athlete/51106

One of the reasons I love CrossFit so much is that it includes so many training aspects from different sports. It’s an A.D.D person’s heaven, there is no time for boredom.! Last year was my first year competing in CrossFit. I participated in the open and qualified for regionals with our team WCF, but that was the end of the road. After a short reprieve in training this past summer I decided I really wanted to make it to the 2012 games and started signing up for every comp I could. I’ve had a lot of growth as an athlete and with each competition I come away feeling more and more confidant in my abilities I think fitness should be unique for everyone, finding whatever it is that you love to do. I also am a big believer in goal setting! It definitely helps whether it’s how many days a week you’re going to make it in to the gym, an increase in strength, or getting ready for a specific competition. Our goals are powerful and can pull us through the obstacles in life!

Tiffany qualified for the 2014 CrossFit Games In Carson CA, July 25 – 27 this year, placing second in Regionals. Along with many sponsors helping her financially we can help as well on her road to success! I Am Beastmode has created a shirt with Wasatch CrossFit’s Logo on the sleeve or on the back of the tanks. Check it out…

Hendrickson TEE or TANK is $30 and is available at www.IAMBEASTMODE.com for purchase. This is a pre-sale item and will not ship until July 24th. We are trying to generate as much revenue as possible to help Tiffany with her expenses for the CrossFit Games. A generous portion of the proceeds goes directly to Tiffany.


9 / July / 2014 Wednesday


In 10 mins build to heaviest Squat Clean

EMOM for 10 min.
1 squat clean with 10 sec pause in the “catch” (@ 60% of 1RM)

4×10 weighted sit ups AHAP


It’s hot outside, I know many of you are not drinking enough water. What is the key amount? I will tell you, it’s simple, 1/2 your body weight in oz. So if you weigh 140lbs then you should be drinking 70 oz of water a day. That is one thing I recommend that you will feel the most difference the quickest. Your skin, your muscles, your brain and the rest of your guts will thank you when you drink enough water! So drink up…water that is!!!

8 / July / 2014 Tuesday


In 5 min build to heaviest weighted chin up possible


EMOM for 10 min.

2 strict pull up
4 kipping pull ups
2 C2B pull up (kipping)


row 12 x 100 m post slowest and fastest time


What better day than today to do a Hero WOD. Today I chose to honor Daniel Crabtree. He is one among thousands of fallen soldiers. Because of men like him, that put their lives on the line and sometimes fall, we have the freedoms we get to enjoy daily!  Thank you all service men and women, we are forever grateful for your service!
Dan Crabtree was a U.S. Army Special Forces “Green Beret” Soldier who was born and raised in Ohio and worked as a Cuyahoga Falls Police Officer. He was a Soldier and member of 19th Special Forces Group with the Ohio Army National Guard. Dan was killed in action on June 8th, 2006, in A-Kut, Iraq, during Operation Iraqi Freedom. He was a husband and father and is missed every day by his family and friends.

4 / July / 2014 Friday

Hero WOD:


50 pulls ups
400 m run
21 thrusters (95/63)
800m run
21 thrusters
400m run
50 pulls ups
*can be done with a partner or on your own*

Brendon looks like he’s having a good time :)

An excerpt from, “How to Avoid CrossFit Injuries” by HEIDI RIDER

I’m not an exercise physiologist, physical therapist, or elite-level CrossFit competitor. Few of us have all these traits. I’m a wound care certified nurse with a background in physiology, a former collegiate soccer player, and a CrossFit trainer. What I am that I value most at this moment of my life, is an uninjured athlete.

Two years of dedication to a CrossFit fitness regime, and somehow my body is still performing without strains, tears, accidents, OR surgeries.

How is that possible?

Check out this great article on staying injury free! http://www.tabatatimes.com/avoid-crossfit-injury-tips-average-judy/

3 / July / 2014 Thursday


“Street Fight Gone Bad”

6 rounds – 1:00 at each station

Russian Twist (25/15)
Double Under
Single Arm KB Thruster (53/35)
Chin up
Star Jump

**Reminder: Friday July 4th, 9am only and no daycare**


Did you know? Tight ankles change the mechanics of your squat position, which can make you weaker and more injury-prone. How often do we work on ankle mobility…rarely. Here is your chance!

2 / July / 2014 Wednesday


Spend at least 5 min. on ankle mobility

2,2,2,2,2 *All sets working sets*
Front Squat with 5 ec pause in the bottom

Post WOD: Sled drag/Sled push in parking lot

**JULY 4th – 9am WOD only and no daycare**