Clay, Tara, Dava, Kacey


  • It’s a new month, that means new goals on the goal board!
  • Bring a Friend Day is this Thursday! All classes are free to try!!
  • Saturday’s class and Barbell club on Saturday will be cancelled because of the CrossFit South Regional that is being held in Salt Lake City this weekend. We will post a workout you can do at the track Saturday if you’d like to. Quite a few are going to the Regionals if anyone would like to come! You can buy tickets at

Today we get to do some heavy lifting, but you have to earn that heavy lifting. So it’s somewhat of a heavy day, but the goal would be staying relaxed while building. In CrossFit we not only have to be good at conditioning and heavy lifting, but we also have to be good and lifting while under fatigue, and with a technical movement like the snatch, sometimes it’s pretty difficult. So really focus on the first few sets to move well. Moving well starts with the bar, if you’re sloppy with the bar, you won’t get very far. Focus on moving well today and who knows, might PR??

And if you need a little more motivation, try and move like the snatch below!


A. “Bar Hopping”
EMOM until failure:
20 Dubs + 1 Squat snatch
*Start at 45/35. Add 10/5 each minute until faliure

B. Gymnastic Strength
5-6 sets:
3 Weighted Pullups
3 Weighted Dip (static)
*Build to the heaviest