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Daily WOD

Daily WOD

5.3.16 WOD

The 5:30 pm class crushed the weighted pull-ups today! WOD 3 Rounds 10 Clean and Jerks (135/95) 50 Wall Ball (20/14 lb to 10/9' target)  
ericoconnor
May 2, 2016
Daily WOD

5.2.16 WOD

Calves vs Biceps....what's bigger? *For the month of May we will be following some programming from crossfit.com that was done a few months ago. Have some fun! WOD 1- Weighted Pull-up 3-3-3-3-3-3-3-3-3-3 2- "Annie" 50-40-30-20-10 Double Under Sit-up
ericoconnor
May 1, 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
Daily WOD

4.26.16 WOD

Huge congrats to Teddy on the arrival of her baby girl Channing, Born Thursday April 21st, 7 lbs 2 ounces, 20inches long! To help out with some meals for the family head over to the link below: https://www.mealtrain.com/trains/dl0r4l WOD 20 min Find a heavy Power Snatch then... "Randy" 75 Power Snatch (75/55) Comments:  Which part of this training day do you prefer and why?
cspealler
April 25, 2016
Daily WOD

4.25.16 WOD

Are you ready for the Mountain Meltdown?!  It's less than 2 weeks away!  If you aren't running but would like to volunteer you can sign up to help out on our group Facebook Page! WOD "Josh" 21-15-9 OHS (95/65) 42-30-18 Pull-Up Comments:  What's your favorite part about the Mountain Meltdown?
cspealler
April 24, 2016
Daily WOD

Weekend WOD

An average size person on Speals bike WOD With a partner 5 Rounds 10 Hang Power Cleans (155/105) 15/10 Cal Row or 15/10 Cal Assault Bike 200 meter run *Person 'A' goes through while person 'B' rests. Then person 'B' goes while person 'A' rests. That is one round
ericoconnor
April 22, 2016
Daily WOD

4.22.16 WOD

Here's some of the teens class hitting up a 400 meter sled drag. They have been crushing it WOD 1- Every 3 Minutes for 6 Sets 1 Back Squat with a 3 second pause to 1 Back Squat 2- Sled Drag 5x20 yards Comments: In high school, did you do any exercise outside of playing a sport?
ericoconnor
April 21, 2016