1-26-15 – 2015 Challenge

STRENGTH Back Squat 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

CONDITIONING (5x) 10 thruster (95#) 6 Lateral Hop Burpee over the bar 10 Chest to Bar Pull-up

Dakotah, David and I had a great weekend in Park City at the recent CrossFit level 1 certification course. In 5 years the course has really been refined and it was great to see and make new friends.


1-25-14 lvl 1 cert

This is for both the North and South gyms – Stacey had arranged to go and do the hydrostatic body fat test on Thursday Feb 5th from 3-7 pm. There are some who are already signed up and for anyone else that would like to please fill out your information below and we will get back to you with a time.

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10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8