Good luck to Michaela, she’s scheduled to have her twins on Wednesday!  

We have a few big announcements today:

The Retro Games will be August 2nd and 3rd.  You can compete as an individual or in teams of 1 man & 1 woman.  Registration will be posted today.  We’re limiting enrollment this year and expect it to sell out quickly so grab your slot!  We’ll also need volunteers and judges which leads me to our second announcement. We’re proud to say we’ll be hosting an Olympic Weightlifting competition on August 17th.  The morning session will be for lifters with a USAW membership and in the afternoon we’ll be offering a “CrossFit division” with no USAW membership required and a more relaxed atmosphere for people who want to get their feet wet for their first competition.  Anyone who volunteers for the Retro Games will get a free entry into the Olympic weightlifting meet.

Last but not least, we want Wasatch CrossFit North to shine so we’re pushing the Grand Re-Opening to August 2nd.  We’ll be hosting the Saturday portion of the Retro Games at North.  WCF North is open for business and thriving but we want to make sure all the equipment/paint/signs/logos/etc is in place before we celebrate.

For the 4th of July we’ll be doing one WOD at 7am at WCF.  It will be a Hero WOD, come join the fun!

2/July/2013 Tuesday WOD

Bench Press 5, 5, 5, 5, 5

Strict Pullups 5, 5, 5, 5, 5


21 Overhead Squats

50 Double-Unders

15 Overhead Squats

50 Double-Unders

9 Overhead Squats

50 Double-Unders


Gold:  135/93  Silver:  95/63  Bronze:  Scale as needed