Meet Miles and Shandee.  Miles is responsible for the awesome TV with the rotating CrossFit coolness when you walk through the front door at WCFHQ and is currently the owner of an exceptional beard.  Shandee is weeks away from delivering and not only is she still hitting the WODs hard she also just started a Whole30!  Amazing people and a great example of a CrossFit power couple.

We emailed out details for the almost free Boot Camp today and posted it to Facebook.  There will be two locations:  Centerville and Layton Commons (right across street from Layton HS) and classed will run 2 days a week at 6am, 9am, and 6pm.  Please tell your friends about this great way to experience CrossFit.  We’d love to have as many of you as possible attend the first session and of course if you want to get some outdoor WODs in it’s free to members.

Couples Share the Pain week goes thru Friday.  Bring your significant other to a class or send them in to our Wednesday 9am boot camp at WCFHQ or the Thursday 10am boot camp at WCF North.

4/Sept/2013 Wednesday WOD

Deadlift 2, 2, 2, 2, 2.  Immediately follow each deadlift with 2 split jumps for max explosiveness.  Then:


Deadlifts  225/150

Lunge Split Jumps


Optional Skill Work:  10, 20, 30, 40, 50 Double Unders.  Must complete a set unbroken to move on.  Post time to complete all sets unbroken to whiteboard.


So 21 SJ, 21 HRPU’s, Run 2x, 15 SJ, 15 HRPU’s, Run 2x, 9/9 run.