Wednesday, March 7

Open Gym 6 - 9 a.m.

Mobility WOD 6:30 - 7:30 p.m.

Tuesday, March 6

Hang 'em high, men!

Today's WOD

Warm Up

• 2 minutes Jump Rope
• Dynamic Warm Up
• Gymnastics Skill

Strength

1A. Squat Clean 2 - 2 - 2 - 2
1B. Handstand Push Ups 5 - 5 - 5 - 5

Met Con

FOR TIME

• Row 500 meters, then...

3 Rounds

• 20 Lunges
• 20 Sit Ups
• 20 Push Press #95/65

Monday, March 5

We have been attacking the jump ropes, getting stronger with singles and building double-unders. Keep up the good work! If the d-u is evading you, keep chasing after it, and you will eventually master it. Everyone you see doing great double-unders had to work hard to get to where they are.

Today's WOD

Warm Up

• 500 meter Row
• Dynamic Warm-Up
• Body Weight Skill

Strength

1A. High Bar Back Squat 5 - 5 - 5+ @ 65%
1B. GHD Raises 10 - 10 - 10

Met Con

5 rounds FOR TIME

• 30' Broad Jumps
• 10 Pull Ups
• 15 Russian Kettlebell Swings, 2/1.5 pood
• 20 Push Ups

Saturday-Sunday, March 3-4

Scott got bit by the 32" box. This guy's happy WOD 12.2 is an Olympic lift... they're higher on the list of favorite CrossFit moves.

Saturday
Free 8 a.m. WOD - Invite a friend to try CrossFit!

9:30 a.m. - CrossFit Open WOD 12.2
Come and cheer on the team!

Sunday - REST DAY

Friday, March 2

If you are doing Open WOD #2, make today a mobility day!

Yes, when you do enough of them, sit-ups can definitely get painful! But "newby" Nate Giles is not one to give up, and you will always see him throwing it all in on a WOD. Nate is a great example of someone who is coming to CrossFit as a general strength and conditioning program to augment his specialized sport interests. We love having you in our box, Nate. (Just change your clothes when you get here, not on the highway!)

Today's WOD

Warm Up

• 500 meter Row
• Dynamic Warm Up
• Body Weight Skill

Strength

1A. Shoulder Press 3 - 3 - 3 @ 70% - 80% - 90%
1B. Weighted Lunges 10 - 10 - 10

Met Con

7 minutes AMRAP

• 5 Thrusters, #95/65
• 7 Toes to Bar
• 7 Pull-Ups

Thursday, March 1

If you haven't met Jayson Smith yet, you've missed out on meeting one of CrossFit Cedar City's most determined members. Jayson always comes in with a smile on his face and gives 110%. Since joining our gym and starting the AdvoCare 24 Day Challenge, Jayson has lost over 20 lbs. A powerful testimony of change is unwrapping before our eyes, and we are certain everyone in our box will encourage, uplift and cheer for Jayson and other members who are striving toward their goals.

This week's events:

• Mike and Amanda Hill are hosting an AdvoCare nutrition workshop at their house tonight at 7 p.m., if you know someone who wants to know more. Questions, call 435-531-0011.
  
• CrossFit Open WOD #2 will be testing three times this week to accommodate athlete schedules. We'd love to have anyone interested in whooping and hollering to be there!

Today's WOD

Warm Up

• 800 meter Run
• Dynamic Warm Up
• Kettlebell Skill

Strength

1. Front Squat 3 - 3 - 3+ @ 70% - 80% - 90%
2. Snatch Skill

Met Con

3 rounds FOR TIME

• 100 meter Sprint
• 5 Squat Snatch @ #95/65
• 10 GHD Sit-Ups

Rest 3 minutes, then...

2 rounds FOR TIME

• 10 Wall Ball shots #20/14
• 10 Pull Ups

Wednesday, February 29

6 - 9 a.m. Open Gym

CANCELED - 6:30 p.m. Mobility WOD
(Kathryn is out of town)

Competition Team Meeting - 6:30 p.m.

Tuesday, February 28

Competition was fierce in this heat of "Annie." Shane went home with the fastest time, and Pandora actually cooperated and played the perfect song at the perfect time.

Today's WOD

Warm Up

• 2 minutes Jump Rope
• Dynamic Warm Up
• Gymnastics Skill

Strength/Skill

• Bench Press 3 - 3 - 3+ @ 70% - 80% - 90%
• Handstand Skill

Met Con

7 minutes AMRAP

• 10 Hand Release Push Ups
• 15 Box Jumps @ 24"
• 20 Kettlebell Swings @ 1.5/1 pood

Monday, February 27

Sorry folks, no photo!

We are on the road and not able to make this a "pretty" post.

We are very proud of our TEAM~Great work everyone!

Today's WOD

Warm Up

• 500 meter Row
• Dynamic Warm Up
• Bodyweight Skill

Strength

Deadlift 3 - 3 - 3+ @ 70%, 80%, 90%
Skill Work: Muscle Up

Met Con
5 rounds FOR TIME
1 Rope Climb, 15 ft.
10 Overhead Squat, #75/55
15 Back Extensions
20 Double Unders

Saturday-Sunday, February 25-26

Saturday


8 a.m. Free Team WOD - Bring a friend!

9:30 a.m. CrossFit Open WOD #1

AMRAP Burpees in 7 minutes


Sunday - REST DAY

Friday, February 24

"We thought we were just supposed to look like we're 80," say Bruce and Roger.

Bruce and Roger, even if you're just "posers," we love you guys.

Today's WOD

Warm Up

• 500 meter Row
• Dynamic Warm Up
• Body Weight Skill

Strength

1A. Back Squat 5 - 5 - 5+ @ 70%, 75%, 80%
1B. GHD Sit Ups 10 - 10 - 10

Met Con

"The Ensign"
15 - 12 - 9

• Bench Press @ Body Weight
• Pull Ups

Thursday, February 23

There are so many reasons we had a great time at the 5:30 WOD on Tuesday. Thank you, Ash, Rheana, Bryant, Mat, Kathryn and Lyndsi, for putting in a great effort to give us, "nothing but a good time, how can I resist?"

Today's WOD

Warm Up

• 800 Meter Run
• Dynamic Warm Up
• Kettlebell Skill

Strength

1A. Squat Clean 3 - 3 - 3 - 3 - 3 @ 75%
1B. Pull-Ups 10 - 10 - 10 - 10 - 10

• 1 Weighted
• 4 Strict
• 5 Kipping

Met Con

FOR TIME

• 800 meter Run
• 100 Double Unders
• 80 Squats
• 60 Sit Ups
• 40 Russian Kettlebell Swings, 2/1.5 pood
• 20 Burpees
• 10 Cleans, #135/95

Wednesday, February 22

Brett presses out of his snatch nicely here.

Open Gym 6 - 9 a.m.

Mobility WOD 6:30 - 7:30 p.m.

Tuesday, February 21

Just in case you forgot... tonight's 5:30 and 6:30 classes are going to be full of 1980's fun!
Ask Dan and Megan if they're in the mood for a little retro WOD (see them in action HERE).

This fantastic photo is from the CrossFit main page.
Nate says he wants to try this with Lindsey, and we think they can do it!

Today's WOD

Warm Up

• 2 minute Jump Rope
• Dynamic Warm Up
• Gymnastics Skill

Strength

1. Shoulder Press 5 - 5 - 5+ @ 70%, 75%, 80%
2. Deadlift Warm-Up

Met Con

5 rounds FOR TIME

• 5 Handstand Push Ups
• 10 Deadlifts, #245/155
• 50 meter Sprint

Cash Out

• 100 Double Unders + 50 Sit Ups
  

Monday, February 20

5 a.m. and noon classes are CANCELED today due to President's Day

If you haven't had a chance to see Mike and Amanda Hill prepping for a "gnarly" 80's WOD Tuesday night, you are missing out. Check them out by clicking on the link and then get to your costume box and show them how it's REALLY done. (Click Here or see our Facebook page... and happy birthday, Amanda. We hope we've embarrassed you a little.)

Today's WOD

Warm Up

• 500 meter Row
• Dynamic Warm Up
• Body Weight Skill

Strength

1A. Squat Snatch 3 - 3 - 3 - 3 - 3 @ 75%
1B. Push Ups 10 - 10 - 10 - 10 - 10

Met Con

"Amandanator"
AMRAP in 20 minutes

• 3 Wall Climbs
• 10 Up-Downs
• 5 Parallette Pass Throughs
• 10 Grasshoppers

Cash Out

• 50 Back Extensions

Saturday-Sunday, February 18-19

Oh, Leilani. This captures what being a multi-tasking mom can sometimes look like. Warming up with the phone to the ear, jacket and UGGs still on so you can catch up with the rest of the class. That's classic! Glad you're committed.

Saturday 8 a.m. Free Team WOD

This is a great time to invite friends to check out CrossFit Cedar City.

Sunday - REST DAY

Friday, February 17

Date Night! Come to the 6:30 p.m. class, then Ninja at 7:45. Everyone is welcome.

We had a great time last week hosting a throwdown with CrossFit St. George. Congratulations to "Average Jane" top finishers, Michelle (1st) and Heidi (3rd); "Fire Breather Women" top finishers, Kathryn (1st), Megan (2nd), and Bryn (3rd); and "Fire Breather Men" third place finisher, Boyd.

The CrossFit Games 2012 Open is ALMOST HERE. If you haven't registered yet, please do so (click here). WODs begin next week!

Today's WOD

Warm Up

• 500 meter Row or 400 meter Run
• Dynamic Warm Up
• Body Weight Skill

Strength

1A. Back Squat 5 - 5 - 5 @ 75%, 80%, 85%
1B. GHD Raises 8 - 8 - 8

Met Con

AMRAP in 5 minutes

• 5 Handstand Push-Ups
• 10 Box Jumps 28"/24"

Rest 3 minutes

AMRAP in 5 minutes

• 15 Sit Ups
• 20 Lunges

Thursday, February 16

Eren, is it even right for you to look this good after a tough WOD? And by the way, if you want to sell a house, this firecracker can get it done!

Today's WOD

Warm Up

• 3 minute Row
• Dynamic Warm Up
• Kettlebell Skill

Strength

1. Shoulder Press 5 - 5 - 5 @ 75%, 80%, 85%
2. Turkish Get-Ups

Met Con

5 rounds FOR TIME

• 75 meter Row
  
• 3 Squat Clean, #185/135
• 6 Burpees

Wednesday, February 15

Um.... yeah. About that.

There are ways to stretch that won't compress your neck, endanger your neighbors, or make you a YouTube hall of shame member (how do you get out of this thing?). Join us for tonight's Mobility WOD... and fear not. Kathryn is going to work you in ways that make sense.

Open Gym 6 - 9 a.m.
If you missed any of our Test Week WODs or lifts, this is a great time to make them up!

Mobility WOD 6:30 - 7:30 p.m.
Open to all CrossFit Cedar City members, free of charge.

Tuesday, February 14

Today's WOD

Warm Up

• 400 meter Run
• Dynamic Warm-Up
• Gymnastics Skill

Strength

1A. Bench press 5 - 5 - 5 @ 75%, 80%, 85%
1B. Muscle Ups 3 - 3 - 3

Met Con

"Valentines WOD"

2 rounds

• 214 meter Row
• 14 Front Squats, #115/85
• 14 Push Ups
• 14 Sumo Deadlift High Pull, #115/85
• 14 Pull Ups
• 14 Toes to Bar