COME JOIN US! WE SERVE THE GREATER UTAH VALLEY REGION INCLUDING OREM, LINDON, PLEASANT GROVE, AMERICAN FORK, CE...
CrossFit workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lifting, runn...
GETTING STARTED IS EASY!! Just come on by and enjoy a FREE class! You are welcome to come to any class we have on our sch...
100 jump rope
10 leg swings front/side on each side
10 side lunges
5 inchworms with cobra
PVC warmup (shoulder pass throughs, around the world, pole dance, samson stretch, etc.)
MOBILITY/BALLS/ROLLERS (address tight areas that need attention)
20 minute AMRAP:
10 kettlebell swings
10 box jumps
10 knee to elbow
Warm up 10 minutes easy spinning
5 minutes alternating 30 seconds spin up 30 seconds easy
Hop off bike and do 10 side lunges and 10 forward backward lunges (per side)
2x5 minutes HILL CLIMB
1 minute easy spin between each effort and 1 minute squat jumps
2x4 minutes HILL CLIMB (1 effort standing during the ride)
1 minute easy spin between each effort and 1 minute lunge jumps
2x3 minutes HILL CLIMB
1 minute easy spin between each effort and 1 minute situps
2x2 minutes HILL CLIMB
1 minute easy spin between each effort and 1 minute side plank hold (alternate sides per round)
2x1 minute HILL CLIMB
1 minute easy spin between each effort and 1 minute sprint
Cool down with remaining time!
5 Minutes Bike/Run/Row
2 X Through:
10 PVC Sholulder Pass Throughs
10 Air Squats
10 Wood Chops
Stretch shoulders with band
5 X 2 Bear Complex
"I Love My Bumper Plate 2" By: Eric O'Brien Park City CrossFit
20 Push-ups with feet on the plate. Do not touch hips or legs to the ground.
100 Feet of Lunge/Lunge/Squat/Squat holding plate. Bear hug position with the plate
20 Over your plate jumps
100 Meter run with your plate
WE ARE BACK FROM IRONMAN COZUMEL WITH A VICTORIOUS CREW!
CONGRATULATIONS TO ALL OUR AWESOME ATHLETES!!
Workout for today:
400 meter row
50 double unders (or 150 singles)
3 turkish get ups per side
6 DB single arm snatches per side
12 overhead squats with light barbell or pvc (or tubing)
Overhead Squats: 8x4 sets at 70% RM
1000 meter row
50 thrusters (45/30)
30 pull ups
TODAY'S MOTIVATION IS ABOUT:
I had a great conversation the other day about calories and it made me realize that far too many people don't really focus on the QUALITY of theircalories.
First off...contrary to popular belief...a calorie is NOT a calorie. What that means is that carbs, fats and protein calories are not equal because the body processes each in a distinct way, and these differences have a definite affect on weight management and health.
Think about it:
Two different people eat 2000 calories a day:Person #1 eats those calories in the form of NO br>Continue Reading
This week we are going to spend our time learning more about WHY NUTRITION IS SO IMPORTANT to reaching our goals.
This information is coming from the terrific website: http://www.precisionnutrition.com. If you want more info....go check out their website!
"Let me put this bluntly: exercise alone doesn’t really work all that well. Especially when looking at body composition related outcomes, like fat loss, for example – far and away the most important outcome most people are looking for.
Now, this isn’t just something I’m throwing out there.Several recent s>Continue Reading