REMINDER

• We need new goals! Pick a movement you’d like to get before the open and start working on it!
• The open is 1 week away! Sign up for the open! open.crossfit.com.
• You can take the Judges Course HERE. We will reimburse you for it! We will need help with judges!
• Our new “Legends” and “Beginner” Classes start this week! If you know anyone who is interested let them know!

And even though it’s Saturday. Less than 1 week away until the open. I since I didn’t post anything for the open yesterday, here’s your dose of motivation to be fit and do the open this week!

Hopefully you’ll join us. It’s always a good time. And always awesome to see people push past their limits and do things they never thought they could.

And if you wanna enjoy today and do the 2 for 1 wallballs, it’ll be fun! 🙂 Here’s a little demo of what you’re in for

SATURDAY 3.6.21

Teams of 2
A. “Foolish”
For time:
10x200m Run
100 Double Unders (each)
100 Wallball 20/14
100 Double Unders (each)
100/70 Calorie Bike
100 Double Unders (each)
RX+ 2 for 1 Wallballs
*30 Min Cap

REMINDER

• We need new goals! Pick a movement you’d like to get before the open and start working on it!
• The open is 1 week away! Sign up for the open! open.crossfit.com.
• You can take the Judges Course HERE. We will reimburse you for it! We will need help with judges!
• Our new “Legends” and “Beginner” Classes start this week! If you know anyone who is interested let them know!

Before we get into the member of the month, 1 week from today we will be doing week 1 of Friday Night Lights! Come hang out with us! Starts at 5 pm in Kaysville. Doors will be open at 4:30 pm. We urge you to workout in the PM. If you cannot, at least come hang out and cheer people on! Hopefully we can see you guys there!

If you could go back in time for a day, what would you do?
Farm on a homestead like Laura Ingalls.

If you could only have one meal for the rest of your life, what would it be?
Smoothie Bowls

Would you rather… be 3-feet shorter, or 3-feet taller? Why?
Taller because wallballs.

It’s a zombie apocalypse. What are the three things you are taking from your house?
Guns, family, and chocolate.

If we played a theme song for every member as they walked into the gym, what would yours be?
Me too by Megan Trainor

Now forget the theme song. But just as an important question. If you could go on stage with any artist, to throw down a line or two, who (and where) would it be?
If I was musically talented at all, it would be Bon Jovi because he’s amazing.

What’s your favorite kind of ice cream?
Triple chocolate.

Name a skill (or superpower as some may say) that you have that none of us know about?
My husband and I love swing dancing.

What do you do for fun/hobbies outside of CrossFit?
Running, trying to garden, and riding on the ambulance and fire engines.

What advice would you give to someone wanting to start CrossFit?
Crossfit has been one of the best things I’ve ever done. When I’m feeling down on myself, I think of how CrossFit pushed me further than ever that morning. Every PR and every workout shows me how amazing the human body is no matter the shape or size.

FRIDAY 3.5.21

A. Gymnastic Strength
5-10 sets:
5 Strict Handstand Pushup
*Add deficit if need to. Goal is unbroken each set

B. “Echoing”
8 Min AMRAP:
2-4-6-8-10… Single Arm Devil Press (AHAP)
*10 DB Box Step up after each set 24/20

REMINDER

• We need new goals! Pick a movement you’d like to get before the open and start working on it!
• The open is 1 week away! Sign up for the open! open.crossfit.com.
• You can take the Judges Course HERE. We will reimburse you for it! We will need help with judges!
• This Thursday is Bring a Friend Day and all classes are FREE!
• Our new “Legends” and “Beginner” Classes start this week! If you know anyone who is interested let them know!

Grab some friends and come hit a workout today! We love seeing new faces in the gym, try and get some people in here!

And apparently I didn’t post the video from Thursday on the podcast about nutrition before the open so here you go!

THURSDAY 3.4.21

Bring a Friend Day
Teams of 2
A. “Last Resort”
3 rounds for time:
50/40 Calorie Row
50 Abmat Situps
50 Box Jump Over 24/20
50 DB Hang Power Clean (AHAP)
RX+ Toes to Bar
*30 Min Cap

REMINDER

• We need new goals! Pick a movement you’d like to get before the open and start working on it!
• The open is 1 week away! Sign up for the open! open.crossfit.com.
• You can take the Judges Course HERE. We will reimburse you for it! We will need help with judges!
• This Thursday is Bring a Friend Day and all classes are FREE!
• Our new “Legends” and “Beginner” Classes start this week! If you know anyone who is interested let them know!

Just had these last weekend, forgot how good they are and how easy they are to make!

INGREDIENTS

• 1-2 lbs of hamburger
• 4 zucchini
• 4 yellow squash
• 1-2 onions
• 6-8 carrots (cut into slices)
• 1/2 bag of green beans
• 1 bag of tater tots (or sweet or normal potatoes)
• 1-2 cans of cream of chicken
• *Keep in mind you can put anything you’d like here. Can do chicken instead of hamburger. Any veggies you’d like to put in here to your liking.

DIRECTIONS

• Place meat in center of foil and season
• Place all and any of veggies on top of the meat
• Add 1-2 scoops of cream of chicken
• Season with salt and pepper to liking
• Double wrap in the tin foil
• Place on grill on medium-high and cook for 30-40 minutes or until meat is done and veggies are tender. Flip every 15-20 minutes.
• If using oven, heat to 375 and cook for 30-40 minutes

WEDNESDAY 3.3.21

A. “Falling Through”
10 rounds:
1 Min AMRAP:
3 Burpee
5 KB Sumo Deadlift High Pull (AHAP)
7 Air Squat
*Rest :30 btwn rounds. Pick up where you left off

B. Accessory
For time:
400m Farmer Carry (AHAP)

REMINDER

• We need new goals! Pick a movement you’d like to get before the open and start working on it!
• The open is 1 week away! Sign up for the open! open.crossfit.com.
• You can take the Judges Course HERE. We will reimburse you for it! We will need help with judges!
• This Thursday is Bring a Friend Day and all classes are FREE!
• Our new “Legends” and “Beginner” Classes start this week! If you know anyone who is interested let them know!

Yes, I’m sure you’re sick of me telling you that the Open is next week. But, regardless of how sick you are of it, I probably won’t stop doing it!

Some people like to try and change things up right before something big. Maybe a new pre workout? Maybe new warm up or stretching routine? Maybe a new diet?

Sometimes those things can be good, but sometimes they can be bad as well. If you’ve been doing something consistently, then changing right before something big might not be the best idea. The video below talks about nutrition and prepping for the open. What to do, and what you shouldn’t do leading up to it. Some solid advice in there! Worth the listen!

It’s Makayla Gubler’s birthday! If you see her wish her a happy one!

TUESDAY 3.2.21

A. “Strict Lynne”
5 rounds for reps:
Max Bodyweight Bench Press
Max Strict Pullups
*Rest 3:00 btwn rounds
**1/17/20 Retest

REMINDER

• We need new goals! Pick a movement you’d like to get before the open and start working on it!
• The open is 1 week away! Sign up for the open! open.crossfit.com.
• You can take the Judges Course HERE. We will reimburse you for it! We will need help with judges!
• This Thursday is Bring a Friend Day and all classes are FREE!
• Our new “Legends” and “Beginner” Classes start this week! If you know anyone who is interested let them know!

Well gang you made it! It’s officially Deload week, which can only mean 1 thing. The open is almost here! This will be the last “normal” week for the next month or so. But the Friday Night Lights makes the open all worth it! So make sure you sign up for the open, you won’t regret it, it’s always a good time!

With it being Deload week, we want you guys to take care of yourselves. You won’t really see any barbells, or heavy lifts or anything like that. This week is all about trying to recharge your body a bit. If you have some buggy issues, like maybe your back is acting up, knees are bothering you, shoulders hurt or whatever. This is the week to take care of them. Do some extra mobility, mash out before or after the class, spend some extra time stretching etc.

The next 3 weeks will be more stressful than normal with the open going on so you need to take care of yourselves here. And before you say it won’t be stressful because you don’t care about the open. Watching multiple “how to” videos on youtube and thinking about the workout over and over again is stressing about it so just be honest with yourself. It will be more stressful than normal, but that just means we need to take care of ourselves a little more. An extra 10 minutes a day goes a long way for taking care of the body!

Also, this week begins our new classes. We have our beginners class, which is pretty much capped out with people. But, we also have our “Legends” class as well. For people who are 60+, who might be intimidated or worried about a normal class. This class is perfect for them. Lower intensity and more about keeping them healthy for day to day tasks. These classes are Mon, Wed, Fri at 12 pm. If you know someone who would benefit from these classes please tell them and have them come try them out!

The 28th was Tim Carter’s birthday and today is Karen Wilde’s birthday! If you see either of them wish them a happy one!

MONDAY 3.1.21

A. “Full Circle”
For time:
1500m Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500m Row
*30 Min Cap
1/29/18 Retest

REMINDER

• We need new goals! Pick a movement you’d like to get before the open and start working on it!
• The open is 2 weeks away! Sign up for the open! open.crossfit.com.
• You can take the Judges Course HERE. We will reimburse you for it! We will need help with judges!

Come hit it hard before you start your weekend off. You’ll be glad that you did!

SATURDAY 2.27.21

Teams of 2
A. “Up All Night”
35 Min AMRAP:
Round 1) 25 Burpees
Round 2) 50/35 Calorie Row + Round 1
Round 3) 75 Double Unders (each) + Round 2
Round 4) 100/70 Calorie Bike + Round 3
Round 5) 125 Abmat Situp + Round 4
RX+ GHD Situp

REMINDER

• We need new goals! Pick a movement you’d like to get before the open and start working on it!
• The open is 2 weeks away! Sign up for the open! open.crossfit.com.
• You can take the Judges Course HERE. We will reimburse you for it! We will need help with judges!

I know this video isn’t really an open video, but it’s still good. Yes it’s 2 hours long, so might have to take the day off to watch it, but it’s pretty enjoyable.

Back when Regionals went on it probably inspired people more than the open or games did so sometimes it’s nice to see what’s behind the scenes and maybe this will give you some motivation to sign up for the open and get ready for it!

FRIDAY 2.26.21

A. “Falling Apart”
For time:
20 Overhead Squats, 30 Pullups, 40 Shoulder to OH 95/65
30 Front Squat, 30 Pullups, 30 Shoulder to OH 115/75
40 Back Squat, 30 Pullups, 20 Shoulder to OH 135/95
*25 Min Cap
RX+ 30 Chest to Bar Pullups

REMINDER

• We need new goals! Pick a movement you’d like to get before the open and start working on it!
• The open is 2 weeks away! Sign up for the open! open.crossfit.com.
• You can take the Judges Course HERE. We will reimburse you for it! We will need help with judges!

Pretty good podcast if you have the time to listen to it. Some good tips in here for people.

With so many age groups, and taking the top 10% in each of those age groups, I think we have a few people than can make it to the next round so I figured it’d be nice to post this podcast to take a listen to. Enjoy!

THURSDAY 2.25.21

A. “Row The Dice”
For time:
20/15 Calorie Row
20 Burpees Over Bar
20 Deadlift 185/125
Rest 5:00
20 Deadlift 185/125
20 Burpees Over Bar
20/15 Calorie Row
*15 Min Cap

B. Accessory
3-5 sets:
20-30 Banded Good Morning
20-30 Banded Tricep Extensions
20-30 Banded Pull Aparts

REMINDER

• We need new goals! Pick a movement you’d like to get before the open and start working on it!
• The open is 2 weeks away! Sign up for the open! open.crossfit.com.
• You can take the Judges Course HERE. We will reimburse you for it! We will need help with judges!

Paleo Bacon Chipotle Ranch Dressing

INGREDIENTS

• 1/3 cup Primal Kitchen Avocado Oil Mayonnaise
• 1/3 cup unsweetened almond milk
• 3 tbsp finely minced chipotle pepper in adobo
• 4 pieces bacon cooked crisp and crumbled
• 2 cloves garlic minced
• 1 tsp dried dill
• 1/2 tsp dried parsley
• 1/2 tsp sea salt
• 1/2 tsp freshly ground pepper

Instructions

1. Place all ingredients in a jar and shake until well combined. Serve over salad, chicken or fish.

Recipe Notes

Serves 6. Each serving has 1.35 g of carbs and 0.62 g of fiber.

WEDNESDAY 2.24.21

A. “Make Do”
5 rounds for time:
15/12 Calorie Bike
5 Hang Power Clean 135/95
10 Box Jump Over 24/20
RX Add 10/5 each round
RX+ 135/95, 155/105, 185/115, 205/125, 225/135
*18 Min Cap

B. Accessory
Accumulate:
100 Weighted Russian Twists (L+R=1 rep)
*:01 pause on floor each side