REMINDER

• This month’s challenge is 2:00 to complete 15+ strict pullups. Every time you exceed 15 reps, you make it harder by taking away bands or adding weight.
• This month’s goal is focused on a gymnastic movement you would like to achieve/get better at. Come up with a way to improve on it.

Great job to all of you who came out and hit up “Murph” yesterday! Hopefully you guys aren’t too wrecked from it.

Since we had “Murph” on Monday, the rest of this week will be a Deload week. We’ll avoid going crazy heavy with the weights and help the body recover a little bit. Doesn’t mean the workouts will be easy, but we just won’t be loading up the spine that much this week.

Take the extra time to take care of yourself, do some stretching and mobility if possible. Be smart and treat your body good.

Today’s workout is probably one of the easiest “Girl” workouts CrossFit has. Always a good fun one to hit up, and especially nice since you won’t have to use your legs for this one either.

Also nice to watch the legend Chris Spealler hit it up too.

Also we are very behind on posting this, and that’s my bad!

But on Mother’s day (May 10th) Coach Morgan McCauley had their little boy. Grayson, 8 lbs, 7 oz!

TUESDAY 5.26.20

A. Accessory
4-5 sets:
20 Banded Pull Aparts
20 Banded Y Raises
20 Banded Tricep Extensions

B. “Annie”
50-40-30-20-10
Double Unders
Abmat Sit ups
RX+ GHD 25-20-15-10-5
*15 Min Cap
*5-28-19 Retest

REMINDER

• This month’s challenge is 2:00 to complete 15+ strict pullups. Every time you exceed 15 reps, you make it harder by taking away bands or adding weight.
• This month’s goal is focused on a gymnastic movement you would like to achieve/get better at. Come up with a way to improve on it.
• Memorial Day “Murph” will be on Monday the 25th. We will start class at 7 am. Try and be on time or better yet, early if possible. The workout will take 40-60 minutes so if you’re late you might be left behind!

I’m sure most of you know this by now, but we will only be having 1 class Monday for Memorial Day! Class will be at 7 AM. Please, if possible, try and show up 5-10 minutes early or at least on time. This is a longer workout and we want to get after it somewhat quickly.

If you cannot make the 7 AM class, we will be holding a class at 9 AM in Kaysville as well.

We hope all of you can make it. Just one of the ways we can show how grateful we are for those you gave their lives for our freedom is by suffering during a workout. Come in and come hit it hard.

If you need some more motivation these will help, I’d suggest watching them. It will help with that extra push for Monday.

MONDAY 5.25.20

A. “Murph”
For time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*Partition reps as you see fit. Can also be done in teams of 2.
*5/27/19 Retest

REMINDER

• This month’s challenge is 2:00 to complete 15+ strict pullups. Every time you exceed 15 reps, you make it harder by taking away bands or adding weight.
• This month’s goal is focused on a gymnastic movement you would like to achieve/get better at. Come up with a way to improve on it.
• Bring a Friend Day is Thursday. All Classes are FREE to try.
• Memorial Day “Murph” will be on Monday the 25th. We will start class at 7 am. Try and be on time or better yet, early if possible. The workout will take 40-60 minutes so if you’re late you might be left behind!

Come get it in before you start your weekend off, you’ll feel better that you did!

SATURDAY 5.23.20

Teams of 2
A. “Heartless”
For time:
120 Calorie Row (Alternate every 10)
60 Burpee Over Partner (Alternate every 10)
120 Toes to bar (Alternate every 10)
60 Burpee Over Partner (Alternate every 10)
1200m Run (Alternate every 100m)
*35 Min Cap

REMINDER

• This month’s challenge is 2:00 to complete 15+ strict pullups. Every time you exceed 15 reps, you make it harder by taking away bands or adding weight.
• This month’s goal is focused on a gymnastic movement you would like to achieve/get better at. Come up with a way to improve on it.
• Bring a Friend Day is Thursday. All Classes are FREE to try.
• Memorial Day “Murph” will be on Monday the 25th. We will start class at 7 am. Try and be on time or better yet, early if possible. The workout will take 40-60 minutes so if you’re late you might be left behind!

Just a reminder that we will only be doing 1 CLASS ON MONDAY MAY 25TH @ 7 AM. Memorial Day Murph! Try and show up early, or at least on time if possible. If you have a vest or a backpack you want to wear, please bring it since we only have so many vests.

If you cannot make it to the 7 AM class, we will be holding a class at 9 AM in Kaysville as well.

Hope to see you all there. Best way to honor those who’ve fallen for our country!

Ingredients

• 5 sweet potatoes, peeled and cut into wedges
• 1 lb. ground beef
• 2 tomatoes, chopped
• 2 green onions, sliced
• 2 bell peppers, chopped
• 1 onion, chopped
• 1 garlic clove, minced
• 1 tsp. chili powder
• 1 tsp. paprika
• ½ tsp. ground cumin
• 2-3 tbsp. olive oil
• Seasoning of choice
• Taco Toppings: Avocado, salsa, etc.

Directions

• Preheat your oven to 425 F.
• Combine the potato wedges in a bowl with some olive oil and season to taste with salt and black pepper.
• Place the wedges on a baking tray in a single layer, and roast in the oven for 30 minutes or until fries are crisp.
• Preheat a skillet over a medium-high heat, and melt some olive oil in it.
• Add the garlic and onion to the skillet and cook a few minutes, until the onions are soft.
• Add the ground beef to the skillet and cook for about 10minutes (or until beef is browned).
• Add the chili powder, paprika, and cumin. Season with season of choice to taste. Give everything a nice stir and cook for a minute or two before removing from the heat.
• Place the fries in a bowl and top with the taco meat, tomatoes, and bell pepper, and sprinkle some sliced green onion on top.

FRIDAY 5.22.20

A. “Come Close”
2 rounds for max reps:
2:00 Calorie Bike
2:00 Muscle Up
2:00 Box Jump Over 30/24

B. Accessory
5-7 sets:
20-30 Banded Face Pulls
1 Turkish Get Up (each arm, AHAP)

REMINDER

• This month’s challenge is 2:00 to complete 15+ strict pullups. Every time you exceed 15 reps, you make it harder by taking away bands or adding weight.
• This month’s goal is focused on a gymnastic movement you would like to achieve/get better at. Come up with a way to improve on it.
• Bring a Friend Day is Thursday. All Classes are FREE to try.
• Memorial Day “Murph” will be on Monday the 25th. We will start class at 7 am. Try and be on time or better yet, early if possible. The workout will take 40-60 minutes so if you’re late you might be left behind!

Today is Bring a Friend day! All classes are free to try! Ask some buddies to come workout with you! They might need a little break if they’ve been working from home! We love meeting new people, try and get some to come!

THURSDAY 5.21.20

Bring a Friend Day
Teams of 2
A. “Grocery Bags”
25 AMRAP:
400m Farmer Carry 70/53
200 Double Unders
100 Abmat Situps
50 Wallballs 20/14
RX+ 30/20

REMINDER

• This month’s challenge is 2:00 to complete 15+ strict pullups. Every time you exceed 15 reps, you make it harder by taking away bands or adding weight.
• This month’s goal is focused on a gymnastic movement you would like to achieve/get better at. Come up with a way to improve on it.
• Bring a Friend Day is Thursday. All Classes are FREE to try.
• Memorial Day “Murph” will be on Monday the 25th. We will start class at 7 am. Try and be on time or better yet, early if possible. The workout will take 40-60 minutes so if you’re late you might be left behind!

I’m a sucker for the old school videos. Maybe it was just simpler back then, or maybe no one cared much about competing. Or maybe it could be that if you had double unders, 20 pullups, 5 muscle ups and 200+ pound clean you were considered “Elite”. Who knows but I just love old videos. Times seem so much easier back then.

Since we’re maxing out pullups today, the video seemed appropriate. Now this feat would be incredible today. I’m sure there is games athletes out there who can do 100 unbroken pullups. But this was done all the way back in 2009. That is pretty insane if you ask me. Granted Spealler was known for the bodyweight ninja but still very impressive!

Worth a watch if you have the time, nice to see how things were, before there was such a thing as “gymnastic grips!”

It’s Joe Hansen’s birthday! Wish him a happy one if you see him!

WEDNESDAY 5.20.20

A. Gymnastic Strength
Max Handstand Pushup (no rest on head)
Max Pullup
*Once maxes are done, accumulate 40-50 reps of each movement
HSPU & Pullup 5/22/17 retest

B. “Spill The Beans”
21-15-9
Hang Power Clean 135/95
Burpee Over Bar
RX+ 155/105
*10 Min Cap

REMINDER

• This month’s challenge is 2:00 to complete 15+ strict pullups. Every time you exceed 15 reps, you make it harder by taking away bands or adding weight.
• This month’s goal is focused on a gymnastic movement you would like to achieve/get better at. Come up with a way to improve on it.
• Bring a Friend Day is Thursday. All Classes are FREE to try.
• Memorial Day “Murph” will be on Monday the 25th. We will start class at 7 am. Try and be on time or better yet, early if possible. The workout will take 40-60 minutes so if you’re late you might be left behind!

Today’s workout is a beauty. Reps are low, weight is on the lighter side. The goal here is to go unbroken. And if you do go unbroken, then that means it comes down to the run.

Workouts like this are great for your fitness, because you have to push the run for a good time. If everyone goes unbroken, then the run is the only separator. So today, try and push the run. Go just a hair faster than you think you should. Who knows, you just might surprise yourself!

TUESDAY 5.19.20

A. Thruster
2-2-2-2-2

B. “Lead Me”
3 rounds for time:
200m Run
10 Thruster 95/65
200m Run
10 Power Snatch 95/65
RX+ 4 rounds
*15 Min Cap

REMINDER

• This month’s challenge is 2:00 to complete 15+ strict pullups. Every time you exceed 15 reps, you make it harder by taking away bands or adding weight.
• This month’s goal is focused on a gymnastic movement you would like to achieve/get better at. Come up with a way to improve on it.
• Bring a Friend Day is Thursday. All Classes are FREE to try.
• Memorial Day “Murph” will be on Monday the 25th. We will start class at 7 am. Try and be on time or better yet, early if possible. The workout will take 40-60 minutes so if you’re late you might be left behind!

The video below just seemed appropriate. We have just finished a Nutrition Challenge. Some of you might still be feeling the high of it, other might never attempted or didn’t do so hot. Either way, usually after we finish a challenge, it doesn’t take people long to get back into their old, bad habits of eating.

Now, I’m not saying that the “Zone Diet” is the best one out there. I personally think it’s probably the easiest to measure and all that. Some people like macros, others like paleo, and others hate the idea of measuring or counting or anything like that.

The point is, we should understand that, just like stated in the video, Nutrition is at the bottom of the pyramid. It is the MOST IMPORTANT part of everything we do here. You work out for 1 hour a day. That means you have 23 hours away from the gym. That tells you how important eating and sleeping is compared to working out.

If you want better results, go faster in workouts, get out of pain, look better naked, etc, it all starts with how you eat. Understand this is not a “Quick Fix”. This is a lifestyle change. If it seems hard, start slow. Slowly take away certain “bad” items every 1-2 weeks. Add in some cheat meals to keep you sane. I’ve seen this too many times that people fall off the wagon over and over again.

If you need help ask us. We’d love to help anyway we can. The people who have made the biggest progress in the gym have been those who’ve changed their nutrition. If you don’t believe me, ask them. Ask what they did. Apart from working out I promise it will be nutrition, and no it won’t be anything sexy. Just eating meat and veggies, fruits and fats. Simple, easy.

It’s Haleigh Saunders birthday! If you see her, wish her a happy one!

MONDAY 5.18.20

A. Gymnastic Strength
Max Toes to Bar
Max Ring Dip
*Once maxes are done, accumulate 40-50 reps of each movement
Ring dip 5/22/17 retest

B. “Far Away”
2 rounds for time:
25 Calorie Row
50′ HS Walk
25 Kettlebell Swing 70/53
50′ HS Walk
*17 Min Cap

REMINDER

• This month’s challenge is 2:00 to complete 15+ strict pullups. Every time you exceed 15 reps, you make it harder by taking away bands or adding weight.
• This month’s goal is focused on a gymnastic movement you would like to achieve/get better at. Come up with a way to improve on it.

Some more “Murph” prep today. It’s about 2 weeks away so just getting you guys ready for it!

If you plan on wearing a vest for “Murph” then I would try and wear a vest today as well. Start the weekend of right! Enjoy!

SATURDAY 5.16.20

Teams of 2
A. “Smurph”
35 AMRAP:
1 Mile Run (200m)
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run (200m)
300 Abmat Situps
200 Double Unders
100 Pullups
1 Mile Run (200m)
RX+ Wear 20/14 Vest

REMINDER

• This month’s challenge is 2:00 to complete 15+ strict pullups. Every time you exceed 15 reps, you make it harder by taking away bands or adding weight.
• This month’s goal is focused on a gymnastic movement you would like to achieve/get better at. Come up with a way to improve on it.

SUPERHERO CHICKEN BOWL

Ingredients

• 1 lb bacon
• 1 lb boneless, skinless chicken thighs or breasts, cut into bite sized pieces
• 2 large sweet potato, peeled and chopped into 1” pieces
• 4 cups broccoli florets
• 4-5 garlic cloves, minced
• Sea salt & pepper , to taste

• 1 medium to large avocado, pitted and skin removed
• 2 tablespoons full fat coconut milk
• 1 teaspoon fresh lime juice
• ½ teaspoon sea salt (you may want to adjust this slightly, depending on the size of your avocado and/or taste)

Instructions

1. In a large pan, cook the bacon over medium heat until crispy. Place the bacon on a plate lined with paper towels, keeping the bacon fat in the pan. Crumble the bacon once it’s cool enough to handle.
2. Add the chicken to the pan and sauté until cooked through, about 6-7 minutes. Place the chicken into a clean bowl, leaving the fat in the pan.
3. Add the sweet potato to the pan and cover with a lid. Cook for 6-7 minutes, or until the sweet potatoes are tender. Cook for another 2-3 minutes uncovered, stirring occasionally, until the sweet potatoes are browned and crispy. Place the sweet potatoes in the bowl along with the chicken.
4. While the sweet potatoes are cooking, let’s make the avocado cream sauce! Place all of the sauce ingredients into your food processor and blend until smooth. Set aside.
5. Add the broccoli to the pan, cover and cook for 1-2 minutes, just until tender, adding a splash of water to the pan (to produce steam) if needed. Add the garlic to the pan and sauté for 30 seconds, or until fragrant. Add the chicken, sweet potatoes and crumbled bacon back into the pan, and give it a good stir. Serve in bowls, season with salt and pepper, and top with the avocado cream sauce. Enjoy!

FRIDAY 5.15.20

A. “Rip It Out”
10 AMRAP:
50 Burpees over Paralette
40 Kettlebell Swings 70/53
Max Calorie Bike
*Score is total calories

B. Accessory
3-5 sets:
15-20 Hip Extensions
30 Banded Step Ups (each leg)
*Can add weight to hip extension if you need to