Hey guys, great week! I hope you all enjoyed this onslaught of workouts as much as we did coaching you through them. There are some things you need to know about this weekend if you haven’t already noticed the signs around the gym. This weekend THE GYM WILL BE CLOSED. NO SATURDAY CLASSES! We are hosting an L1 seminar and must close the doors to our members. Get outside and enjoy your fitness! Go for a hike, hit up Wasastch CrossFit Race, I know there will be yoga there at 10am!


Also on the 4th of July we will only have 2 classes 8am and 10 am. Come on out and get your fitness on before you get out and enjoy the Holiday.


Tomorrow we coaches choice!


After your back squats of course. We will be maxing out on Wednesday! Practice getting your butt down and being low so your PR’s count on Wednesday!


Back squat 3×3 (92.5/95/97.5)

No tricks to it, nothing “extra” just good old Cindy. This is a big body weight benchmark workout folks, go hard and establish a great score for yourself to reference! For those of you that have been around a while, track the results, be sure to put them into wodify and then we will know them the next time we hit this workout. For anyone new to CrossFit these “benchmark” workouts are how we track our progress. This is how you know you getting your money’s worth folks. Can you do more reps then you did last time? Can you do RX? Can you modify a little less ect…..we thrive on being able to do MORE with our bodies than we once could. This is something to take much more pride in than your body weight, body fat or lean body tissue. Do more, and all of a sudden you will be more, and you will start to feel and look exactly how you were molded to.




5 Pull Ups

10 Push Ups

15 Air Squats

20 minute AMRAP


Now that we are at the peak of effort and tail end of the overall squat cycle people are starting to get the idea of how HARD you must work to get strong. I know many people may be tired of back squatting by now, I have some information for you. Believe it or not, most people you look at and “want to look like” in magazines or at the top of any sport, including our own in CrossFit, train like this all year. This style of a linear progression is what I spent my life doing through High School, College and even after. The best athletes in our sport flow from 6 week cycles to a slightly different 12 week cycle to another 10 week cycle all year. They do this in order to see gains as small as 2lb. You guys will go through this cycle and see gains as big as 50 lb’s! So worth it. The point is, while strength training like this isn’t as “sexy” as our conditioning which is Constantly varied and always different, this is where the gains are made. It takes heavy heavy lifting, with sets that will leave you failing reps at times and creating doubt in your mind if you can stand the weight up or not. That is the intensity it takes, that is the consistency it takes, and more importantly that is the fight it takes to get strong and meet goals the fastest.

*****We saw some athletes improve drastically upon their squat snatch on Monday with just 20 minutes of skills and drills work, athletes please take advantage of the barbell club with have at Wasatch! Ask about times and classes and show up 1x a week and get your Oly up! It will help you lift large loads, long distances quickly……(functional movement) and then you’ll move more weight in workouts, going faster, and get jacked and its summer so you can get tan too. You can be jacked and tan if you go to barbell club 1-2x a week and conditions with us 4-6 days a week. Who doesn’t want that?!******



Back squat 3×3 (90/92.5/95)

Deadlift x 3 @85%
Row 12/9 cals
Rest 2:00
6 rounds for time.

Some people really don’t realize what is happening to them when they come into this gym, and take care of their bodies when their outside of the gym through good nutrition and rest. Some folks literally come in day in and day out and don’t realize much through performance nor see visually the huge stride they’ve made. One thing that you have to realize is that we all have our own degree of distorted self image. I would encourage most of you to go back and look at some pictures of your “prior” to CrossFit self snap some current ones and see what you see. While the results you may WANT still aren’t there, they will never be. Well, at least to some extent, and I surely hope not…..I always want you to want more and to want to be better. But it is definitely necessary for us all to take time and moments in our journey to be well pleased with where we’ve come from and it will help us find success in our journey with where we are going!



Filthy 50
Box jumps
Jumping pull ups
KB swing 35/24
Walking lunge
Push press 45/33
Barbell good morning
Double under
50 of each for time.

Another productive week of your fitness journey. Let’s all take a second to remember this is what we are on, it is a long road to many goals and that is ok. You guys choose to be members here with us, at our gym because you understand that this is a life time sport and life long pursuit of new skills, capacity and of course and ideal health based lifestyle. I know that the CrossFit Games are sexy and cool and well everyone wants to be strong and ripped and have all those skills. The fact is though, the folks that make it there year in and year out and even to the regional level now today, are genetically gifted, sick in the head….and most of them are poor. Why poor? Well because they either own their own gym (which in case you didn’t know, doesn’t bring in a ton of marginal cash flow), or they are in school, or they literally only exercise. There is a very few number, like 10 people literally that make GOOD money off this sport. Most survive of hundreds a month from sponsors, there are a few making thousands and only 1 making millions: RFJ, AKA Rich Money, AKA Richard Froning Junior, AKA Rich “Fitness pays my bills, builds me a mansion, and supplies my kids a lifetime of money” Froning. In fact what you may find hard to believe, many CrossFitter’s at the highest level could barely scrape together the cash to actually pay a coach or own a real gym membership to a box. Crazy Right? But that is how much time they spend in the gym, the commitment level they give to recovery (massage, mobility, chiropractors, ice bath, dry needle, acupuncture ect…) and the time they invest in their sleep; 10 hours every night, no exceptions. Most at the top level dial in their life so tight they don’t even wake up to an alarm because they how bad that is on stress levels while waking.

My point here is, you are not a professional exerciser, it is going to take a long time to get as good as what you see on TV, and even longer if you want to do it and not make your arm fall off or lose a leg (I just really mean hurt yourself). So for those of you with big aspirations of making the CrossFit Games, you should quit your day job and start doing the list above, otherwise…..enjoy the process, train with friends, take care of your body, be humble and work hard. Then, as you’ve been around for a while, find new folks around the gym and in class and teach them a thing or two, nothing makes my heart more full then me seeing people teach others, not out of duty or job but just to help.


Tomorrow, we fitness, again.


3×3 back squat

Coaches choice!!

Many of you were sore coming into the gym today, well the workout didn’t help much. But for some of you the soreness may not set in badly until morning. None the less, you know my antidote……motion is lotion. Come into the gym, warm up, foam roll, stretch…..that does mean you may need to arrive a bit early, but it will be worth it. 10 minutes of proper preparation can help your performance tremendously even when you are sore.


Tomorrow you are in for a treat, you can thank my wife for this one.



KB swing (53/35)
pull up
power clean (75/55)
25 double unders between each round!!
I.e ( 50,25,25, 25 du…….40,20,20,25 du…..ect.)
**games standard swing **

Tomorrow we back squat, AND YOU KNOW THISSS….MAAAAAN! Keep grinding through the prescribed percentages and we will surely see some very big PR’s to come in the near future. We also will have guests at the mid morning classes and afternoon classes! Get Workt Knee Sleeves and owner Jason Garcia will be present to allow you guys to see some of their stuff first hand, test it out and decide if you want to make some purchases, they may even have special deals for you if you are interested.

The squats will feel heavy tomorrow from some of the DOMS that will take place from Monday’s training, get your mind right and come with an aggressive mindset to crush 3×3!!!



Back squat 3×3

Stationary Barbell OH lunge x 12
BFB x 9
Evil wheel x 6
12 min amrap



We train for many different reasons. Some of you come in because of the community, the great relationships that you’ve forged and the social aspect of the gym. Some of you want to look better, feel better, perform better. Some just like the sport of CrossFit and have dreams of competing better at local comps, making it to regionals and some the CrossFit Games. Any reason you choose to come into the gym and be a part of our family is a great one, and hold on to that. The bottom line and point I am making though is that what we do is much more than fitness. I hope that most of you still understand that the purpose, the reason, and what validates your training is still to help you become MORE.

While most of the results we seek in the gym are physical, the biggest difference I see in many of you is in your attitude, your bravery, your willingness to suffer more, to stay more composed, to live more “outside of your comfort zone”. These changes happen between your ears, in your mind. Today was a challenging day in the gym, heavy lifts and a long, tedious workout with movements many athletes despise. The ones that made true strides today are the ones that held onto the bar longer than they wanted to on both the squat clean thrusters and the T2B, the ones that ventured outside of where they “wanted” to go. You see, you can have physical benefits in CrossFit and play it safe in the workouts. You can break things up so you get sweaty, out of breath, but suffer very little. You’ll still get fitter doing this. However, the real change, the change I hope and pray for each of you won’t happen. The one between the ears is a choice that is very very hard to make each day. Are you willing to toe the line with losing control of your body due to the physical capacity you push to? Are you willing to be outside of your comfort zone? Are you willing to let your sacrifice and risk in the gym transform you as a husband, wife, son, daughter, employee, friend? Because I can tell you, those of you that take that chance daily, and die to yourself in the gym…..become more in every other aspect of your life.



Now I say all this because I struggle with it myself. I’ve logged thousands of CrossFit workouts over the past few years of my life and have gotten very good at finding my comfortable pace. But it is at the times where I go faster than I want, go bigger sets than I want, fail more than I want, that I learn the most about myself as an athlete and as a man. When do I break? Why do I break? Is it because I’m tired and failing or because I”m simply uncomfortable? The answers to these questions take brutal honesty and many times the answer isn’t what we want to hear. You don’t want to think of yourself as a “quitter” but the fact is you probably are and so am I. Not because you didn’t finish a workout but because you backed down from something in the middle of a workout that just scared you instead of taking it on, just like you probably do in life. If that offends you, it should, humble out. I am quitter myself, I finish what I start, but I’ve backed down and it hurts to say that. The real diagnosis here is this, be real, be honest, assess what you do in everything you do, and go on to be better. Next time, tomorrow, Wednesday, whenever it is and however it presents itself…..don’t back down. Go fast, take chances. Be more.



Bench press 10-8-6-4-2
Between each set 12 heavy Russian KB swings.
(Each bench set should be AHAP, each set will have a score!)


Run 400 m.
Bear crawl x 120 yrd.
Run 400 m.
Bear crawl x 80 yards
Run 400n
Bear crawl x 40 yard.
For time.

Ok, we are entering week 4 of our squat cycle! Some of you can look, see, feel and know that you are getting much stronger. Some of you these percentages are taking out back and around the corner and giving a good whipping to. That is ok, either way. Our goal is in the big picture to see improvement, so if you are feeling strong right now that is very normal. You will rarely if ever, feel strong amidst any particle strength training cycle. The reason is because in order to make your body stronger and muscles to grow, destruction must first take place and just like the word looks and sounds it is not good. We must tear down muscles to allow them to heal back stronger and more durable, this what strength training is all about. Which, is why many of our athletes legs are starting to feel heavy and tired, completely expected don’t worry. This week is the same 5-4-3-2-1 rep scheme with adjusted percentages and no gymnastics in between. The reason there is nothing in between is because this week will take much of every ounce of energy and focus for most people to hit the percentages. Friday will be a slight reload day to give you from Wednesday to next Monday with no heavy loading for squats. Keep up the strong work and lets get to chipping away at a new week!!!



Back Squat: 5-4-3-2-1 (78%, 82%, 87%, 92%, 97%)
3 min. Max burpee
Rest 1 min.
2 min. Max pull up
Rest 1 min.
1 min. Max HR push up

Score is total reps.

Tomorrow is another countdown squat day. HIT THOSE PERCENTAGES PEOPLE! Come ready to crush it each day, we have one more week of the count downs, then the hardest part yet.


After the squats, you know what you get……who knows!? Coach’s choice!



Back Squat 5-4-3-2-1 (75, 80, 85, 90, 95)
*just rest between sets*

Coaches choice.

More gymnastics is always better. In general, more body weight training will benefit you even more in your barbell and heavy strength training. You must first become a master of your own body in space before you will find true success in moving an external object “well” in space. Even through all of the back squatting as of late, we constantly have gymnastics work between sets to keep the focus on both parts. My point is, do more push ups, sit ups, strict pull ups, holds, and obnoxious stretches. You guys should have the goal of being close to do the splits, or a full straddle on the ground and if you show “CrossFit” or “The sport of fitness” its just due……it would be as high on priority list as a heavier clean and jerk and back squat.


Come ready to attack this and get better at some component of the muscle up if you don’t have one. Scaling can get very creative for these and no one choice is a wrong one.


10 min. of muscle up skill work or practice.

6 Strict Muscle Up *No kip, no swing*
12 Sumo Dead Lifts @315/245 **feet must outside hand width**

Lots of them, whatever they are called, you will do lots today. There are some higher percentages than on Monday, get that mind right and try to hit every set!!

As for the conditioning, this is a movement many of you may have never tried. It is hard a 2 for 1 wall ball.

*Below Matt Chan gives you an example!!** Enjoy!



Back Squat 5-4-3-2-1 (75, 77, 82, 87, 92)
Between each set. 5x Knee 2 bar lifts strict. (this is like T2B but higher!)

2 for 1 wall ball x 30
Run 400 m.
Wall Ball x 30
Run 200 m.
2 for 1 wall ball x 30
Run 400 m.
For time.


Can I just say I am proud of you. Yes, you. Anyone reading this that is a member at Wasatch CrossFit. I get to see a lot of different sides of each you, probably more than your peers at work or some of friends even outside of the gym. When you come in and attack workout how it is designed you become raw, vulnerable, angry, sad, pumped, incapable, ect. the list is endless. Point is, today the turn out was amazing, and it being first day of summer I am very excited to help everyone continue to climb higher on your fitness journey. Well done on the back squats and that hellish workout today, it was a lot harder than it looked, at least that seemed to be the general consensus!


Tomorrow, we do a chipper. I know the gym will be packed for it…..just because, well ya’ll love you some chippers. Throwing ya a bone! Enjoy!


50 Double Unders
50 HR Push Ups
50 Pull Ups
50 Abmat Sit ups
100 Double Unders
25 HR Push Ups
25 Pull Ups
25 Abmat Sit ups
150 double unders
15 HR Push Ups
15 Pull Ups
15 Abmat Sit ups
For time.

5-4-3-2-1 is now the rep scheme as we enter into week 3 of the squat program. The percentages will change each set and vary from day to day so be sure to pay attention to the numbers on the white board. I also know that many of you are now “free” from the nutrition challenge. I hope you had some fun this weekend, but I hope that you don’t plan on going back to your old ways now and just gaining the lost weight back, because if thats the case you just wasted 6 weeks.

Many people do challenge, then go right back to their old ways until the next challenge. Do yourself a favor and try to make life style adaptions and changes, always finding a better, more healthy and sustainable way to live. It will suit your fitness and your health going forward. Try not to be the person that drops 20 lb. in 30 days to gain back 25 lb over the next 4 months……..keep at it folks.




Back Squat 5-4-3-2-1 (70, 75, 80, 85, 90)
Between each set 8 evil wheels.

Row 15/12 cals
Burpee box jump over x 9 (touching box allowed)
Power Clean x 6 (205/125)
For time.
4 rounds
2:00 rest between rounds.

Back Squats then coaches choice! Today the intensity it up for all the working sets to be at 75%, next week we crank up the intensity and back off the volume. Each day you will only have 15 working reps for the next two weeks. We will need to get you good and warm and ready to hit the sets of 5-4-3-2-1, this is one of the most important phases in the cycle so give it your focus and all your DEPTH.

Today enjoy the 75% and whatever mischief that your coach has planned for ya!!!




Back squat 5×5 (all at 75%)
*between each set 5 negative ring dips (3″ lower)

Summer is here folks, that means it is hot. Well, not really that hot but the temperature will eventually get there. You will start sweating more (feel free to semi clean up after yourself, that’d be nice), so that means you need to hydrate more. Make sure you are not just downing you favorite Coke 0 products or Cold brew Coffee all day at long then coming into the gym. Or vice versa for you earl AM’ers. Hydrate well enough to have some pretty clear urine and you are on point. If you it looks super yellow, you know you are behind and need to step your game up. Now….do you need to have a gallon of water each day? No, I don’t think that is necessary at all. Do you need to drink BEFORE you are thirsty, since if you get thirsty it is too late? NO. Too late? You think your human body gets thirsty too late? Please ppl it has gotten you this far. Does it tell you it is time to pee too late? No. It alerts you when it is time. Should you sip water all day anyways…..sure. But some people have gone very far off with what “hydration” has become. If you don’t have to pee all day and then it is yellow when you do, drink more. If you pee every hour on the hour and it looks like water and belly is always full of water, chill out.


More summer warnings to come folks! Suns out……Guns out!



Bench press 5×5 @ 75%
5 negative chin ups each set (3 count)

Abmat sit up x60/40/20
Deadlift x 10 (315/245)/x20 (225/155)/x30(135/95)
For time.



It is more seldom that you see DB’s or KB’s appear in our workouts in this type of way. Greg Gassman was interviewed saying that this is something that shouldn’t happen. He was encouraging coaches and athletes to train with KB’s and DB’s more often in place of a barbell. Why is this is ideal? Well, there are a lot of reasons, the main one being that it is purely miserable. But why is it so hard? Well instead of only needing to stabilize 1 object it is 2, which as simple as it sounds makes it very difficult. When adding in the fact that the objects both sit further from your spine (depending on the movement) so it taxes your midline or stabilizers around your hips and back much more! This is the big one most of you will feel tomorrow. With that said, it will be a doozy, endure it and scale as needed, and play with KB’s and DB’s more often! It will improve your overall strength and make barbells easy!




Back squat 5×5
(2x 72.5%, 3x 75%)
*between each set 7 strict T2B

Dbl KB swing (53/35) 22
Dbl KB front squat x 16
Turkish get up x 8
3 rounds for time.

The above acronym may not be something you very aware of, but many of our athletes are! It stands for Delayed Onset Muscle Soreness. This is when train a particular muscle group and instead of being sore the next day, it creeps upon  your body about 48 hours later. This maybe something that happens to many of you from “Murph” today as you ran quite a bit and did a bajillion air squats. I wrote up tomorrow’s training with the anticipation of having some sore athletes. So we will move fast but not beat you up too much.


I hope everyone enjoyed doing the hero workout, I am very thankful we have men like Bob and Jimbo whom have served and serve and did a great job presenting for us. It always puts doing a hero workout in its proper perspective when you get to witness something like that. And I know that Amy, Carson and myself really enjoyed coaching the large groups through the workout as well, very inspiring. Especially to watch some of our newer athletes take it on for the first time! Pumped me up. Great job gym. Back to the normal training schedule! Summer is here, woohoo!



1. Row 200 m rest as needed x 8 score is total time to the tenth of a second! Make sure monitors count down!

2. Strict press build to a heavy ‘2’ in 10 minutes.

3. 100 hollow rocks not for time.

Memorial Day is a special one when it comes to our class workout. We will be doing “Murph” in honoring a fallen solider, Michael Murphy. It is a long workout with a lot of rep. We will be having two class times tomorrow 1 at 7 am and one at 10 am. Feel free to swallow your pride and do this workout in teams or pairs, it won’t short change you at all and will help ensure that you actually leave the gym close to an hour time. Some athletes will choose to do this workout solo and with a vest, not everyone needs to wear one but we will have a the gym vests available for those that want “gear”. If you have your own, please bring it as we will run out fast. I hope you all enjoy the holiday and also take a few moments to remember anyone whom you’ve lost that is special to your heart, many ppl will line graveyards with flowers and pay their respects in a variety of ways, not all will do it them same. Be thankful for what we’ve got now and enjoy every moment, Memorial Day should be one that ends in a ton of gratitude as we are all reminded that the time we have right here, right now is very precious.


Try to get in a few minutes early or stay after to get in  your back squats!!

Back squat 5×5 (1×70%, 2×72.5%, 2×75%)

Rest as needed between sets!







For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Last day of the week for squatting! Hooray! Some of ya’ll are actually starting to feel better than at the beginning of the week which is a good thing. You will feel “less” sore next week I hope, but the weights will not get easier to move! The coach’s still get their choice on how to torture you via conditioning so maybe you can beg and plead for a lack of squatting in that portion. haha! Have fun tomorrow and have a great weekend! Remember, Monday will be “Murph” and we will only have WOD’s at 7am and 10am. Please account for this if you are a usual afternoon athlete or early AM’er that comes in before 7. As for the squats, I will still post them on the blog and I encourage you guys showing up 10 minutes early or 15 minutes prior to your class to knock out the squats! You will need every minute of the class to do “Murph” seeing as how it will take most of ya’ll 60 minutes anyways.



Back Squat

5×5 (70%)




coach’s Choice!!!