11/27/14

OPEN GYM 8-9AM ONLY

WOD will be posted on the board

11/27/14

HAPPY THANKSGIVING
TODAYS SCHEDULE: 8:00-9:30 WOD this is NOT open gym
FRIDAY: 8-9am OPEN GYM
SATURDAY: REGULAR SCHEDULE

Thought of Joni when I saw this. Am I right or am I right??
gavin5

WARM UP
Group Warm Up
BE ON TIME!!

WOD
At the 0:00
400m Run
Fran
400m Run
Fran
400m Run
L1 45/30 Band or Jumping PU
L2 65/45 Kip or Band PU
L3 75/55 Kip or Strict PU

At the 25:00
21-15-9
Power Clean
Burpees
L1 65/45 burpee no push-up
L2 95/65 burpee or burpee to plate
L3 135/95

At the 35:00
Run the Block
100 Sit-ups

11/26/14

SUB FOR SANTA DEC 6TH, SAVE THE DATE!!

Burpees for Rylie 3.1

Tabata handstand holds, it's a beautiful sight. 5:30am class in perfect form except for Dan.

Tabata handstand holds, it’s a beautiful sight. 5:30am class in perfect form except for Dan.

WARM UP

3 Rounds:
250 Meter Row
10 Ring Rows
10 Push Ups
10 Hollow Rock
10 Squats

SKILL/STRENGTH

50 Pistol Squats
In as few sets as possible (25R, 25L)

WOD

5 Rounds for time:
15 KB Sit-ups
30 WallBall Shots
60 Double Unders

L1-KB 25/20, WB 10/6, 120 Singles
L2-KB 35/25, WB 14/10, 180 Singles or 60 Dubs
L3-KB50/35, WB 20/14, 60 Dubs

11/25/14

THANKSGIVING SCHEDULE
THANKSGIVING DAY: 8-9:30 This is NOT open gym please be on time!!
FRIDAY: Open Gym 8-9am
SATURDAY: Regular Schedule

CF22 WEEKEND WINNERS!!
Congratulations to Holly for her 3rd place finish at the WABDL World Championships and for setting a new Utah State record!
Congratulations to Kris, Joni and Brad for killin’ it at Fitness Elevated! Kris 3rd Place Masters, Joni 4th Place Masters and Brad 2nd Place Mens Open!! Also congrats to Brad’s badass mom Gina for taking 2nd in the Masters! Yay peeps!
photo-37
WARM UP

Andy’s Choice

SKILL/STRENGTH

Every :30 seconds for 6 min

1 Deadlift@ 80%

WOD
“TUMILSON”
8 Rds:
200m Run
11 DB Burpee Deadlifts

L1 30/20 or Barbell 65/45
L2 40/30 or Barbell 95/65
L3 60/40 or Barbell 135/95