AMRAP 10 Min

5 Burpees + 15 KBS

Rest 5 min

AMRAP 10 Min

5 C2B pull-ups + 20 Double Unders

Rest 5 Min

AMRAP 10 Min

5 HSPU + KB SDLHP (1.5/1)

Strength: Deadlift 5×5, 2 min rest, all sets same weight then:

WOD: 6 Rounds for Time
Farmers Carry 2 Kettlebells 100m (1.5/1)

Run 400m

Happy Pioneer Day!  Eat some pancakes or push a handcart today!  Maybe the coaches choice workout will include a prowler push today as Utahns celebrate Brigham Young’s entry into the Salt Lake Valley in 1847.

Adrian will be doing “Murph” at the CrossFit Games.  Check it out on the live stream at

24/July/2015 Friday WOD

Coaches Choice

Thursday – courtesy of
5 rounds for time of:

20 wall-ball shots, 20-lb. ball

225-lb. deadlifts, 10 reps


The CrossFit games kick off for the individual athletes at Hermossa beach today and Adrian will be handling a paddleboard 2 miles along with 2000m of swimming. You can check out live coverage at

22/July/2015 Wed WOD “The Triathlon” – 

AMRAP 20 Min

Run 800m

Row 600m

40 Sit-ups 

21/Tues/2015 WOD – “Nasty Girls”


50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans

I’m working the Games, Adrian is competing, Jess J is volunteering, and several WCF athletes will be here as spectators.  Be sure to check out the live coverage at

20/July/2016 Monday WOD


Overhead Squat 3, 3, 3, 3, 3 then:

21-15-9 OHS 135/93

50 DU’s after each set


Thurs – 4 Rounds for Time

30 Front squat 75/53

30 box jumps

30 SDLHP 75/53

Rest 2:00

15/July/2105 WOD

EMOM x 20 min

Clean* + Jerk + Pwr Clean

Gold: 225/173
Silver: 190/143
Bronze: 150/113

Healthy competition makes us all better.  Every day when I come in to hit the WOD I choose my rabbits – the athletes I want to chase that day.  It’s all in good fun but I’m definitely more fit thanks to the talented community around me.  This week you’re encouraged to pick someone to chase, or to finish within 2 minutes of, or lift 80% of what your rabbit lifted.  Regardless of the metric you choose you’ll be better when you strive.   

14/July2015 Tuesday WOD

12 Minutes to establish a max:

DL + PC + FS + PP + BS + JBTN then:


Kettlebell Swings 1.5/1

Goblet Lunges

Thank you for the touching gift with all of the great pictures we had from the Friday night Open event this year. And a huge thank you to Danny for hanging it up so professionally!

13/July/2015 WOD

Run 1 mile + 50 burpees/50 DU’s  

Run 800m + 40 burpees/40 DU’s 

Run 400m + 30 burpees/30 DU’s


Come join us tonight for fun, festivities, and some fundraising as we send Adrian off to the CrossFit Games.

From 5-630pm we’ll be doing races where 5 athletes will line up and go through 6 movements.  It will be for fun but the fastest time of the night will win a prize.  At 6pm Holy Smokes will be dishing up BBQ & salad for $7 per plate and then you’re welcome to bring beverages and a side dish potluck style if you want.  

We’ve got some great items for a silent auction plus you can pre-order shirts (unisex) and women’s tank tops.  They’ll get printed next Wednesday and will be here next Friday, the cost is $22.  

Kids are welcome, hope to see you all there!

10/July/2016 Friday WOD

Coach’s Choice


21-15-9 Couplet

Strict Gymnastics cash out

Strength: push press 5-4-3-2-1, score is sum of loads lifted.  WOD: 7 RFT


7 deadlifts 250/153

7 Box Jumps (30/24)

This Friday night from 5 to 8 PM we will be having a barbecue and fundraiser for Adrian’s trip to the games. We could use a little bit of help. If you own a local business or know a business owner who would be willing to donate anything for the silent auction that would be fantastic. We will also be hosting a mini comp and will need people to help out with judging. Last but not least if you can man a grill we can use your help.  

Bonnie will be posting a sign up link for the many comp to our Facebook page today. We will keep pushing details out all week, thanks for your support.

7/July/2015 Tuesday WOD

3x 5 Min AMRAPs

1. 10 T2B + 15 wallball + :30 rest

2. 10 C2B + 15 thrusters + :15 rest

3. Max full cleans 155/103 :30 on/:30 off

Thruster weight is 45/33

This Friday we’ll be hosting a fundraiser for Adrian’s trip to the CrossFit Games.  We’ll do a fun little mini-comp, BBQ, and have items for a silent auction.  Tomorrow’s blog post will have registration info but block out this Friday from 5-8 pm, it’s going to be fun and you don’t want to miss it!

6/July/2015 Monday WOD

Establish max effort broad jump then:

Run 4×800 meters
rest 1:1, score is total time including rest.

Happy Fourth of July! We have both yoga and a WOD at 9 AM, there is childcare today.