REMINDER

• 3 month goals, get them on the goal board and start working on them!

I know that most of you are probably waiting for the announcement of the nutrition challenge winners. Sorry to disappoint you! Tomorrow we will announce them. We wanted to make sure we got everything from both locations, and since I wasn’t in Kaysville over the weekend Monday I’ll get it all taken care of and posted here!

In the mean time, we hope you all had a wonderful holiday! Filled with delicious food, great family time and of course some wonderful memories. Maybe today some of that weight gain can help us on our lifts?!?!

And in the mean time, if you want to be amazed/depressed, you can watch Klokov strict press. Just so everyone can feel a bit better, he did get popped for doping back in the day, but still the dude was a freak. Oh and the heaviest weight he does is 356# sooooooo I guess he’s kinda strong.

MONDAY 11.30.20

A. Strict Press
2-2-2-2-2-2-2

B. “Back Seat”
3 rounds
3 AMRAP:
15/12 Calorie Bike
12 Toes to Bar
Max Handstand Pushup
RX+ Strict Handstand Pushup
RX++ 20/15 Calories & Strict Handstand Pushup
Rest 1:00 btwn rounds

REMINDER

• 3 month goals, get them on the goal board and start working on them!
• Nutrition Challenge is over! Make sure you get everything in (points, measurements, pictures)

Today is the last day to get in all your stuff for the nutrition challenge so make sure you get it taken care of!

We’re back to normal schedule today so hopefully we can see you guys come in and hit it hard. We’re sticking with the theme of “sweating” after the holiday feast, so today we’re hitting a hero workout partner style. Should be a good one!

SATURDAY 11.28.20

Teams of 2
A. “Dos Bert”
For time:
50 Burpees
50/35 Calorie Row
100 Pushups
50/35 Calorie Bike
150 Walking Lunge Step
50/35 Calorie Row
200 Air Squats
50/35 Calorie Bike
150 Walking Lunge Step
50/35 Calorie Row
100 Pushups
50/35 Calorie Bike
50 Burpees
RX+ Wear 20/14 Vest
*45 Min Cap. 11/24/18 Retest

**U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

REMINDER

• 3 month goals, get them on the goal board and start working on them!
• THANKSGIVING SCHEDULE: Monday-Wednesday: normal schedule. Thursday: Open gym from 7-9 AM. Friday: Open gym from 7-9 AM.
• Nutrition Challenge is over! Make sure you get everything in (points, measurements, pictures)

We hope you all had a wonderful and amazing Thanksgiving. I also hope you ate everything in sight. Sometimes it’s okay to be human and eat delicious food, after all that’s the whole point of living isn’t it?

Reminder that today we only have open gym. 7-9 AM. We’ll have workouts written down you can choose from. Come get a good sweat on after the amazing food you ate yesterday.

Also if you’re bored and sitting around today, good podcast to listen to if you have the time. Always good to hear from the legend Castro himself. I mean this guy does program for the Open, so always good to hear his thoughts and ideas on stuff.

FRIDAY 11.27.20

Come in and see what workouts we have for you at the gym! Hope to see you there!

REMINDER

• 3 month goals, get them on the goal board and start working on them!
• THANKSGIVING SCHEDULE: Monday-Wednesday: normal schedule. Thursday: Open gym from 7-9 AM. Friday: Open gym from 7-9 AM.
• Nutrition Challenge is over! Make sure you get everything in (points, measurements, pictures)

Happy Thanksgiving to you all! We hope you have a wonderful and save holiday!

We also want to show our gratitude to you guys! Thank you for the support. We know this year has been crazy for all of us. Thank you to you guys for sticking with us! Thank you for trusting us to help you reach your goals. Thank you for making our jobs easy by working hard day in and day out. We are forever grateful to you guys for helping making this gym what it is today. We wouldn’t be who we are today if it wasn’t for you guys and this awesome community.

So THANK YOU! Enjoy the holiday, and please, eat something unhealthy!

Reminder that today and tomorrow we only have open gym. 7-9 AM. We’ll have workouts written down you can choose from. Come get a good sweat on before you feast all day!

THURSDAY 11.26.20

Come in and see what workouts we have for you at the gym! Hope to see you there!

REMINDER

• 3 month goals, get them on the goal board and start working on them!
• THANKSGIVING SCHEDULE: Monday-Wednesday: normal schedule. Thursday: Open gym from 7-9 AM. Friday: Open gym from 7-9 AM.
• Nutrition Challenge is over! Make sure you get everything in (points, measurements, pictures)

Just reminding you all that today we are doing the 12 days of Thankfulness. This workout is a pretty long one, so please try and show up on time and ready to go! Especially if you have to leave right on time, we will only have about 15 minutes to get warmed up for this so show up on time!

We will also have a cap on this workout. If you want to go past the cap, that is fine but try and stay out of the next classes way that’s getting ready to hit the workout. Other than that hopefully we get some PR’s!

Keep in mind this one doesn’t get bad until round 6 or 7 so pace yourself! So many go out way too hot and then start dying when they still have quite a few rounds left over! They add up really quickly so be aware of that!

Also remember we will have open gym on Thursday from 7-9 am and also on Friday from 7-9 am. We will have 10+ workouts you can choose from for both days so don’t stress, should be something for everyone to do!

Saturday we will be back to normal schedule!

WEDNESDAY 11.25.20

A. “12 Days of Thankfulness”
1- 100m Row or 10/7 Calorie Bike or 100m Run
2- Power Clean 135/95
3- Ring Dip
4- DB Snatch (Each Arm) 50/35
5- Burpee
6- Toes to Bar
7- Pushup
8- Box Jump 24/20
9- Kettlebell Swings 70/53
10- Pullup
11- Front Squat 135/95
12- Shoulder to OH 135/95
*45 Min Cap. 11/27/19 Retest
**The workout goes like this… 1 then, 2-1. Then 3-2-1. Then 4-3-2-1 and so on until you finish 12-1

REMINDER

• 3 month goals, get them on the goal board and start working on them!
• THANKSGIVING SCHEDULE: Monday-Wednesday: normal schedule. Thursday: Open gym from 7-9 AM. Friday: Open gym from 7-9 AM.
• Nutrition Challenge is over! Make sure you get everything in (points, measurements, pictures)

Little recipe for you guys if you want something maybe a little healthier for Thanksgiving!

Paleo Candied Sweet Potatoes with Pecans

Ingredients

• 3 med-large sweet potatoes
• 2-3 tbsp melted coconut oil for roasting the potatoes
• generous pinch salt
• 1 cup raw pecans chopped
• 1 cup pitted dates chopped (soften first if they’re very hard, soak in water)
• 1/4 cup coconut oil melted
• 1-2 Tbsp pure maple syrup depending on level of sweetness you want
• 1 tsp cinnamon
• 1 tsp pure vanilla extract
• 1/3 cup unsweetened shredded coconut

Instructions

1. First, preheat your oven to 425 degrees. Peel your sweet potatoes and cut into 1/2-1 inch cubes for roasting.
2. Toss the sweet potato cubes with the 2-3 Tbsp melted coconut oil and dash of salt, and spread on a parchment lined baking sheet in a single layer. Roast for 25 minutes until tender.
3. While the sweet potatoes are roasting, combine the chopped pecans and dates in a medium bowl and stir in the 1/4 cup melted coconut oil, maple syrup, cinnamon, vanilla and coconut flakes
4. When the sweet potatoes are done roasting, remove from oven and turn down the heat to 350 degrees.
5. Transfer the sweet potatoes to a 9 inch baking dish and sprinkle the pecan-date mixture over them generously.
6. Bake in the preheated oven for 20-25 minutes or until toasty and lightly browned on top.
7. Serve and enjoy anytime, not just the holidays!

Recipe Notes

This is a large recipe for a crowd, but can be easily scaled down for a smaller group – measurements are very forgiving!

TUESDAY 11.24.20

A. Power Snatch
4×2 Hang Power Snatch
add 5-30#…
4×1 Power Snatch

B. “Code Red”
10 AMRAP:
2 Power Snatch, 10 Double Unders
4 Power Snatch, 20 Double Unders
6/30, 8/40, etc
RX 95/65
RX+ 115/75

REMINDER

• 3 month goals, get them on the goal board and start working on them!
• THANKSGIVING SCHEDULE: Monday-Wednesday: normal schedule. Thursday: Open gym from 7-9 AM. Friday: Open gym from 7-9 AM.
• Nutrition Challenge is over! Make sure you get everything in (points, measurements, pictures)

Couple reminders for you guys
1- Schedule for this week:
Monday- Wednesday: Normal Schedule.
Thursday: Open gym from 7-9 AM (we will have a bunch of workouts you can choose from)
Friday: Open gym from 7-9 AM (we will have a bunch of workouts you can choose from)
Saturday: Normal Schedule
2- Nutrition Challenge is official over! Great job to all of you who hopefully stayed strong during this hectic time! Here’s what we need from you guys. Measurements done, points added up and pictures taken. If you cannot come in for the measurements, then please send your pictures to either me or Tausha and we can base it off of pictures instead of measurements. Also try and get your points added up, bring in the sheet of paper or add them all up at the gym.
3- Wednesday will be our “12 Days of Thankfulness” workout that we do every year. These workouts are always on the longer side, and have a bunch of movements in them. Please try and show up right on time or before class to start getting stuff ready so we can run on time. Thank you!

MONDAY 11.23.20

A. “High and Tight”
15 AMRAP:
300m Row
20/15 Calorie Bike
10 Handstand Pushup
RX+ Deficit HSPU 4″/2″

B. Accessory
5 sets:
15-20 GHD Situps
100′ Sandbag Carry (AHAP)
*Shoot for a set every 3-4 minutes

REMINDER

• 3 month goals, get them on the goal board and start working on them!
• This is the last week of the Nutrition Challenge! Hold on strong for 1 more week!
• THANKSGIVING SCHEDULE: Monday-Wednesday: normal schedule. Thursday: Open gym from 7-9 AM. Friday: Open gym from 7-9 AM.

Try and get it in before you start the weekend off! Nothing better than having the rest of the day to do what you want after getting your sweat on!

SATURDAY 11.21.20

Teams of 2
A. “Down to Earth”
25 AMRAP:
40/30 Calorie Bike
30 Box Jump 24/20
20 Hang Power Clean 135/95
RX add 10/5 each round
RX+ add 20/10 each round
scale stay same weight entire time

REMINDER

• 3 month goals, get them on the goal board and start working on them!
• This is the last week of the Nutrition Challenge! Hold on strong for 1 more week!
• THANKSGIVING SCHEDULE: Monday-Wednesday: normal schedule. Thursday: Open gym from 7-9 AM. Friday: Open gym from 7-9 AM.

It’s benchmark day! Jackie is a nasty one. If you do the thrusters and pullups unbroken, then you can only make up time on one thing, and that’s your rowing pace, which makes it elegantly beautiful that you have to row fast.

This was a regional workout way back in 2013. and I think Jason Khalipa did it in like 5:04 which is just insane. Very impressive 7 years later! I think he said he was rowing at like a 1:29-1:35 pace, for 1000m, insane.

We did the 1000m row about a month ago or so, so you should have a good idea of what pace you can hold. Should be a fun one! And a little throwback to the simpler days of CrossFit, when it was raw and was done outside for regionals.

FRIDAY 11.20.20

A. Gymnastic Strength
5 sets:
Max Muscle Up
25-50′ HS Walk after each set

B. “Jackie”
For time:
1000m Row
50 Thruster 45/35
30 Pullup
RX+ 30 Chest to Bar Pullups
RX++ 15 Bar Muscle Ups
*15 Min Cap. 6/22/18 Retest

REMINDER

• 3 month goals, get them on the goal board and start working on them!
• This is the last week of the Nutrition Challenge! Hold on strong for 1 more week!
• THANKSGIVING SCHEDULE: Monday-Wednesday: normal schedule. Thursday: Open gym from 7-9 AM. Friday: Open gym from 7-9 AM.
• This Thursday is Bring a Friend Day! All classes are FREE!

Today is Bring a Friend Day! Hopefully we can see some new faces even though we’re in this crazy time in the world! Invite some people to come hit a workout. Everyone needs a little stress relief right now and this is the perfect day to come forget about the world for an hour! Grab some buddies and come hit it!

THURSDAY 11.19.20

Bring a Friend Day
Teams of 2
A. “Double Negative”
5 AMRAP:
50 Hand Release Pushups
50 DB Box Step Ups 24/20 (AHAP)
50 Abmat Situps
50 DB Hang Clean and Jerk (AHAP)
200 Double Unders
*Rest 3:00 and 7 AMRAP in REVERSE
*Rest 3:00 and 9 AMRAP in ORIGINAL format
**DB Hang C/J Alternate arms every 5 reps