REMINDER

• Nutrition Challenge has officially begun! You can find more info by clicking HERE
• Any new person who signs up gets 80$/month for 90 days. If you refer them you get 30$ off your membership!
• Bring a Friend Day is Thursday! All classes are FREE!!
• Halloween Throwdown will be happening on October 24th! Sign up on the sheet in class!

Okay we are bringing back the Halloween Throwdown! We’ve done this in the past and it was a blast. We haven’t been able to do it with the Open being in October, but since they moved it back we’re doing it again this year!

So let’s talk a bit about this Halloween Throwdown. Is it a competition? Sort of, but not really. The goal is to have some fun, hang out with a good crew, and have some killer costumes. We will be doing this in teams of 3, and we will be picking your partners, to keep it as level playing field as possible. How we are setting this up is so EVERYONE can partner up with each other. We will have each athlete being doing a different version, so RX athletes can be paired up with scaled athletes and so on!

Sounds a little confusing? Let’s explain it. For example, let’s say we have pullups in one of the workouts. The way we would have it done in teams of 3 would be something like this: Athlete #1 does jumping pullups. Athlete #2 does pullups. Athlete #3 does chest to bar pullups. Each will complete 10 reps before rotating. Make sense now?

So the goal here is we want people of different abilities to be teamed up. The teams will get to pick which athlete is which number. You can switch who has what number throughout the different workouts. This should be enjoyable for everyone, and picking options that everyone can do!

The other thing happening is we will have each team dress up. You guys can get as creative as you want, but the costumes should match. Examples could be: Mario, Luigi and Princess Peach. Last time we had 1 Cop and 2 donuts. 3 lumberjacks with matching outfits, the choice is yours! We just want some killer outfits that match! At the end of it all we will have some prizes released, and best costume will be a big one!

We encourage everyone to participate in this. This is all about having fun and getting to know everyone in the community. Like we said before, you can sign up at the gym. We will have a paper there you can write your name to sign up. We will pick the teams and the teams must wear the costumes the whole time and come up with team costumes! Hope you guys are ready, should be fun!

We will be holding this in Kaysville’s location. We understand this might be a pain, but the facility is bigger so we could run through more people at a time so we can get done faster and have you guys get on with your day!

WHO: CrossFit Unknown Members
WHERE: CrossFit Unknown Kaysville
WHY: For great times with great people
WHEN: Saturday, October 24th, Heats will start at 9:30 am. Gym will be open at 8 am. Briefing will start at 9 am. We will go from 9-12 pm!

If you’re still confused and aren’t sure where to start with your zone blocks. The video is made to help you. Use your resources instead of being lost all the time!

TUESDAY 9.29.20

A. “Damn Diane”
3 rounds for time:
15 Deadlift 225/155
15 Strict Handstand Pushup
RX+ 315/205 and Deficit HSPU 3.5/2″
*15 Min Cap

B. Accessory
12 EMOM:
Min 1) 1 Turkish Get Up (each arm, AHAP)
Min 2) 20-25 Banded Good Morning
Min 3) :30-:45 Hollow Hold

REMINDER

• Nutrition Challenge has officially begun! You can find more info by clicking HERE
• Any new person who signs up gets 80$/month for 90 days. If you refer them you get 30$ off your membership!
• Bring a Friend Day is Thursday! All classes are FREE!!

Just reminding you all that the Nutrition Challenge starts today! You can find out all of the info by clicking the link above if you need to.

Couple things we need done from you guys. We will have papers at the gym for keeping track of your points and taking your measurements. You will keep the paper with your points at the gym and just update them there.

A coach will do your measurements for you, just make sure you go back to the same person for re measuring at the end of the challenge so the numbers will be consistent since each person measures a little different.

You are in charge of taking your own pictures. We want front, side and back. You can keep your pictures that you’ve taken. Once the challenge is done we want you to send us the before and afters and we will take those into consideration when we figure out who the winners will be.

If you need a partner, please let us know! We have some people that are willing/want to do the challenge but they just don’t have a partner. We can get you someone so let us know! We will continue to post information on the blog and facebook to help you guys out so make sure you pay attention to that stuff.

We always see good results with these challenges, and we’re hoping the same this time around! Rely on your partner, use them for help/motivation. Ask for help from coaches if you need to as well. Keep in mind the idea is long term health and wellness, not just good for 8 weeks and then crash so keep that mindset! Good luck and can’t wait to see how awesome you guys do!

Also this week we will be doing all of the Stage 1 CrossFit Games workouts. Should be a good time! We scaled them down, making the RX+ option what they Games athletes did. Either way these are some awesome workouts and it’s always cool to see how you stack up. Also, it’s always impressive to see how insane these games athletes are compared to the rest of the world.

Video of what we’ll be hitting today. Crazy how fast these guys can hit this thing.

MONDAY 9.28.20

A. Gymnastic Strength
Accumulate:
20-30 Muscle Ups
40-50 Alternating Pistols

B. “Friendly Fran”
3 rounds for time:
21 Thrusters 95/65
21 Pullups
RX+ 115/85 and C2b Pullups
*15 Min Cap

REMINDER

• Upcoming Nutrition Challenge will begin on September 28th! You can find more info by clicking HERE
• Any new person who signs up gets 80$/month for 90 days. If you refer them you get 30$ off your membership!

Come hit it hard before the weekend starts and start your weekend off on the right foot!

Also keep in mind the Nutrition Challenge starts MONDAY! So eat whatever you want this weekend so you’re ready to be eating clean!

SATURDAY 9.26.20

Teams of 2
A. “Dream Team”
For time:
2000m Row, 100 Pushups, 100 Abmat Situps, 100 Walking Lunge Steps
1000m Row, 75 Pushups, 75 Abmat Situps, 75 Walking Lunge Steps
500m Row, 50 Pushups, 50 Abmat Situps, 50 Walking Lunge Steps
RX+ Wear 20/14 Vest
*35 Min Cap

REMINDER

• Upcoming Nutrition Challenge will begin on September 28th! You can find more info by clicking HERE
• Any new person who signs up gets 80$/month for 90 days. If you refer them you get 30$ off your membership!

Another Friday is here, means it’s time for another hero workout.

This one looks like it’s a lot of stuff and will take forever, but honestly it’s pretty quick out the gate, the last couple movements it was holds you back but you get through the first couple pretty fast.

Remember, with it being a hero workout, try to push a little harder, even if you get a slower score. Maybe shoot for a bigger set of pullups then you’d like or bigger set of wallballs, something to make you grind a little bit more to show your appreciation. Have fun!

FRIDAY 9.25.20

A. “Nutts”
For time:
10 Handstand Pushups
15 Deadlift 250/180
25 Box Jump 30/24
50 Pullups
100 Wallballs 20/14
200 Double Unders
400m Run w/ Plate 45/25
*30 Min Cap
**Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

9/8/17 Retest

REMINDER

• Upcoming Nutrition Challenge will begin on September 28th! You can find more info by clicking HERE
• Any new person who signs up gets 80$/month for 90 days. If you refer them you get 30$ off your membership!

I guess this is a Throwback Thursday since this happened last weekend. Some behind the scenes vibes for Stage 1 of the CrossFit Games.

Yes, the Buttery Bro’s can be a little much, but this kind of has a documentary vibe to it so it’s worth the watch.

And it’s also insane how good these 2 are. Who would’ve thought, training with people to push you is better than training by yourself?? It sure helps when both are the best in the world and get pushed by each other.

That’s why we always say group training is better than doing by yourself, you’ll always push a little harder to beat someone.

THURSDAY 9.24.20

A. 10 sets:
1 Power Snatch + 1 Hang Power Snatch

B. “It’s Going Down”
12 AMRAP:
15 Power Snatch 75/55, 10 Burpee Over Bar
15 Power Snatch 95/65, 10 Burpee Over Bar
15 Power Snatch 115/75, 10 Burpee Over Bar
15 Power Snatch 135/95, 10 Burpee Over Bar
Max Power Snatch 155/105 with remainder of time

REMINDER

• Upcoming Nutrition Challenge will begin on September 28th! You can find more info by clicking HERE
• Any new person who signs up gets 80$/month for 90 days. If you refer them you get 30$ off your membership!

Sweet Potato Banana And Blueberry Muffins Recipe

Serves: 4
Prep: 10 min
Cook: 20 min

Protein: 8g / 13%
Carbs: 25g / 42%
Fat: 12g / 45%

Ingredients

• 1/2 cup sweet potatoes, cooked, mashed
• 2 bananas, ripe
• 1/4 cup almond butter
• 2 eggs
• 1/2 tbsp. pure vanilla extract
• 1/4 cup fresh blueberries

Preparation

1. Preheat the oven to 375 F.
2. In a bowl, combine the cooked sweet potato and ripe banana; mash until well mixed.
3. Add the almond butter, eggs, and vanilla; whisk until well combined.
4. Grease mini muffin tin pan.
5. Fill each muffin tin with the banana mixture and add the blueberries on top.
6. Place in the oven and bake for about 20 minutes.

WEDNESDAY 9.23.20

A. Back Squat
5-5-5-5-5

B. “Mirror Mirror”
3 rounds for time:
400m Run
20 Kettlebell Single Arm Thruster 53/35
15 Ring Dip
*16 Min Cap

REMINDER

• Upcoming Nutrition Challenge will begin on September 28th! You can find more info by clicking HERE
• Any new person who signs up gets 80$/month for 90 days. If you refer them you get 30$ off your membership!

I’m sure most of you might already know the results of Stage 1 of the CrossFit Games, but if you don’t here is the recap video. Sometimes it’s nice to know what all is going on in the world of CrossFit.

TUESDAY 9.22.20

A. Power Clean
Build to a 2 rep max in 20 min
*Drop and quickly reset

B. “Baggage Claim”
For time:
30 Power Clean 185/125
*10 Min Cap
**4/6/16 Retest

REMINDER

• Upcoming Nutrition Challenge will begin on September 28th! You can find more info by clicking HERE
• Any new person who signs up gets 80$/month for 90 days. If you refer them you get 30$ off your membership!

Reminder that the nutrition challenge is 1 week away! Make sure you’re finding a partner and getting ready for it.

We will try and do some measurements/ picture this week if you would like. If not we will also do them the week of as well. Just keep in mind if you want a chance to win this challenge, we will need before and after pictures so make sure you take them and save them till the end of the challenge!

We will also let you know what day Matt is coming for the inbody if you want to do that.

The video below has some great information. Yes, it’s a hair long, but this is basically the in depth nutrition lecture you get in the Level 1. This gives you a better understanding of what a “block” is and how they go about eating real food. This is the lifestyle we want to strive for and what will keep us healthy long term!

MONDAY 9.21.20

A. Accessory
5 sets:
5-10 Bottoms Up KB Press (each arm)
10 KB Bent Over Row (each arm)
:15-:20 L-sit

B. “Rumor Has It”
For time:
50 Toes to Bar
25 Push Jerk 135/95
RX+ 155/105
*10 Min Cap

REMINDER

• Upcoming Nutrition Challenge will begin on September 28th! You can find more info by clicking HERE
• Any new person who signs up gets 80$/month for 90 days. If you refer them you get 30$ off your membership!

Start the weekend off right and get in here and hit it hard. Then enjoy the rest of the weekend!

SATURDAY 9.19.20

Teams of 2
“Crying Shame”
A. 7 AMRAP:
7 Burpee Over Bar
7 Hang Power Snatch 95/65
-Rest 3:00-
B. 7 AMRAP:
14 Kettlebell Swings 53/35
21 Double Unders
-Rest 3:00-
C. 7 AMRAP:
7 Burpee Over Bar
7 Hang Power Clean 135/95

REMINDER

• It’s a new month, we need new goals on the goal board!
• Upcoming Nutrition Challenge will begin on September 28th! You can find more info by clicking HERE
• Any new person who signs up gets 80$/month for 90 days. If you refer them you get 30$ off your membership!

Hero Friday. Get in here if you can, hit it hard today. Simple workout today but can be quite brutal. Should be a good one to finish the week off with!

Get in here and get it done, remember why we do these!

Also, stage 1 of the CrossFit Games starts today! If you have some time today here is how to watch

FRIDAY 9.18.20

A. “Artie”
20 AMRAP:
5 Pullups
10 Pushups
15 Air Squat
5 Pullups
10 Thruster 95/65
*Retest 11/17/17
**Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.