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cspealler

Daily WOD

Weekend WOD

UPDATES: Please be careful on your way into class tomorrow am.  Running with Ed is going on and there could be some people out on the roads on your way in. Nutrition Challenge!!! Many of you have asked about utilized "macros" for a nutrition plan and some of you have started experimenting with it.  We figured it would be helpful to give you all some guidance with it and have some fun with one another as well as some accountability.  We will be working on getting somethings set up for you to jump in and try it in the coming weeks if you would like.  We will also be having a traveling Dexa scan  https://dexascan.com/ come to the gym the end of June to help you measure your results. Some people jumping in on one of the Spark workouts! WOD For time: 150 squats 75 hip extensions or banded good morning 120 squats 60 hip extensions or banded good morning 90 squats 45 hip extensions or banded good morning Comments:  Have you enjoyed the option of jumping in on a Spark class?
cspealler
May 20, 2016
Daily WOD

5.19.16 WOD

Jay rocking out some L-Pull Ups from last weeks .com programming WO Hang Squat Clean 5-5-3-3-3-1-1-1-1 Comments:  Best place to go on a weekend trip during shoulder season?
cspealler
May 19, 2016
Daily WOD

5.18.16 WOD

Vicky setting a 20 lb PR yesterday!! BRING A FRIEND TO CLASS FOR FREE!!! WOD 5 Rounds Run 400 meters  15 Box Jump (24/20) 3 Power Clean (heavy, athlete chooses the weight) Comments:  Do your friends get sick of you asking them to come to CrossFit?  Tomorrow is your chance to get them in the door!
cspealler
May 18, 2016
Daily WOD

5.18.16 WOD

Another huge thank you to all of our volunteers that helped out at the Mountain Meltdown last weekend.  You guys toughed it out through all kinds of nasty weather! WOD AMRAP 20 min 2 Rope Climb (15') 20 One Legged Squats 40 Double Unders Comments:  Pistols,  love em' or hate em' and why?
cspealler
May 17, 2016
Daily WOD

5.17.16 WOD

Boomer running the Mountain Meltdown!  Thanks to Siri for all the great pics from the other weekend. WOD Behind the Neck Jerk 1-1-1-1-1-1-1 Comments:  Are you enjoying the month of programming from .com?
cspealler
May 16, 2016
Daily WOD

5.16.15 WOD

This coaching side of things is different!  Lots more to learn. WOD 5 Rounds Row 250 meters 25 Thrusters (45) 15 T2B Comments:  Which is your favorite athlete from the weekend making it to the Games?
cspealler
May 15, 2016
Daily WOD

WEEKEND WOD

One of my favorite things in the gym is watching all the women embrace getting "stronger".  It's a relative thing but all of you as members should give yourself credit.  You are FAR more fit than the average "joe" walking around. REMINDER:  Class is at 7 am ONLY WOD Row 4 min (hard) Row 1 min (easy) Row 4 min (hard) -Rest 3 min- AMRAP 9 min 50' Overhead Walking Lunge with plate (45/25) 10 Push Ups with feet on plate 10 Plate Ground to Overhead 10 Sit Ups -Rest 3 min- Bike 4 min (hard) Bike 1 min (easy) Bike 4 min (hard) Bike 1 min (easy) -Rest 3 min- AMRAP 9 min 15 Goblet Squat 10 Box Jump or Step Up 5 Pull Ups Comments:  Would you rather do this.... or "Fran"?
cspealler
April 29, 2016
Daily WOD

4.29.16 WOD

The crew with their dog pack on a Mountain Meltdown training run!!  It's just over a week away!  If you aren't participating we would love to have you as a volunteer and can hook you up with a fun job.  Just grab Evan or Chris and we can get you taken care of. SCHEDULE REMINDER:  Saturday we will have class at 7 am ONLY due to a Seminar at the gym. WOD 25-20-15-10-5 Swing (70/53) 5-10-15-20-25 Wall Ball (20/14) Comments: Have you ever participated in the Mountain Meltdown?
cspealler
April 28, 2016
Daily WOD

4.28.16 WOD

Another one has arrived!!!  A huge congrats to Andy and Kara on their little girl Lucille!!! WEEKEND CLASS SCHEDULE:  We will be having class at 7 am ONLY this Saturday due to a L1 Seminar. WOD Teams of 2 5 Rounds 20/15 Cal Assault Bike 20 Box Jump (24/20) -alternate rounds back and forth until both people have completed 5 Rounds. Comments:  Is there something in the water at CrossFit Park City?!
cspealler
April 27, 2016
Daily WOD

4.27.16 WOD

The CrossFit Kids class listening better than the 8:30 am.  Legit!! LOGISTICS HELP: With the number of programs going on in the gym in the afternoon and evenings we want to give you all the most bang for your buck.  We will be doing our best to organize the classes/gym and have some things that will improve your experience. If you swing in for Open Gym grab one of the trainers to let us know what you are doing so we can let you know the best place for you to go to get in your work!  We want all of you to be able to maximize the gym and are working to get some organization the help accomplish this. WOD EMOM 20 min Odd: 3 Squat Clean (heavy) 7 Burpees Even: 7 Deadlift (same as squat clean weight) 3 Muscle Ups Comments:  Have you jumped in on one of the Spark classes?
cspealler
April 26, 2016