Tuesday, January 31

Biggest Loser Contest
Information Meeting tonight or Thursday 2/2 at 7 p.m.
Holiday Inn Express

If you know anyone who needs some motivation to lose weight between now and March 22, please invite them to be a part of the Biggest Loser Contest, powered by AdvoCare.
Winners will split up to $800 in prize cash.

Full Extension

Today's WOD

Warm Up

• 2 minutes Jump Rope
• Dynamic Warm Up
• General Mobility

Test 1

• 1 RM Bench Press

Test 2

"Helen"

3 rounds FOR TIME

• 400 meter Run
• 21 Kettlebell Swings, 1.5/1 pood
• 12 Pull Ups

Monday, January 30

It's TEST WEEK!

Today's WOD

Warm Up

• 400 meter Run
• Dynamic Warm Up
• General Mobility

Test 1

• 1 RM Snatch

Test 2

• 1 RM Clean & Jerk

Test 3

• 500 meter Row

Saturday-Sunday, January 28-29

The first month of 2012 is almost gone... have you made the most of the last 30 days? What can we do to make the next 11 months some of the most powerful in your life? Let us partner with you in achieving your goals!

Saturday 8 a.m. WOD - Free to friends and family.

Bring someone along for a team-style WOD, or join your fellow CrossFitters for a good time, CFCC style.

Sunday - REST DAY

Friday, January 27

Knees to elbows, your friend and mine.

Today's WOD

Warm Up

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

Skill

• Squat Clean
  

Met Con

"Just Clean It"
every minute on the minute

1 Squat Clean for load

• Score is total weight of completed lifts
  
• Two attempts max per minute
• Missed attempt = add 10 Burpees to the Cash Out
  

Cash Out

• 30 Burpees

Thursday, January 26

When we say chin above the bar, Megan knows what we're talking about and she delivers.

Today's WOD

Warm Up

• 800 meter Run
• Dynamic Warm Up
• Kettlebell Skill

Strength

1A. Bench Press 10 - 8 - 6
1B. Handstand Walk/Practice

Met Con

• 5 minutes: Row 500 meters + max Sit-Ups
• Rest 2 minutes
• 4 minutes: 100 Double-Unders + max Pull-Ups
• Rest 2 minutes
• 3 minutes: 200 meter Sprint + max Kettlebell Swings, 1.5/1 pood
• Rest 2 minutes
• 2 minutes: max Hand Release Push-Ups
• Rest 2 minutes
• 1 minute: max Air Squats

Score is total (max) reps.

Wednesday, January 25

Just hangin' out...

Open Gym 6 - 9 a.m.

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

This class is available to all CrossFit Cedar City members at no additional charge.

Tuesday, January 24

You can see our 5:30 p.m. class hard at work in this photo...
Excellent work being done, everyone!

Today's WOD

Warm Up

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

Strength

1A. Deadlift 3 - 3 - 3
1B. GHD Raises 10 - 10 - 10

Met Con

AMRAP in 15 minutes

• 1 Rope Climb, 15 ft.
• 10 Sumo Deadlift High Pull, #95/65
• 15 Med Ball Cleans, #20/14
• 20 Double Unders

Monday, January 23

Everybody loves Gloria! A newer member to the gym, Gloria always comes with a cheerful spirit and can-do attitude that spreads joy through the box. We love having members of all ages and walks of life at CrossFit Cedar City. If you know someone who's just not sure about whether "they" can do CrossFit, let someone who is in a similar place in life encourage them to just go for it. Our trainers are committed to meeting athletes where they are, and our members are gracious to the bone. WHY NOT!

Today's WOD

Warm Up

• 500 meter Row


• Dynamic Warm Up


• Body Weight Skill

Strength

1A. Shoulder Press 10 - 8- 6
1B. GHD Sit Ups 10 - 10 - 10

Met Con

Fitness Elevated WOD
5 - 4 - 3 - 2 - 1 - 1 - 2 - 3 - 4 - 5

• Clean and Jerk, #135/95


• Box Jumps 36"/30"

Rest 3 minutes

Cash Out

• 1000 meter Row at 80%

Saturday-Sunday, January 21-22

Rob, Tyler, and Scott recuperate after a WOD. This captures what Saturday mornings are often like! Join the fun, and bring a friend.

Saturday 8 a.m. WOD
Team format, introduce someone to CrossFit for FREE

Sunday - REST DAY

Friday, January 20

Brian Nichols looks like he's floating in the air while moving through his knees to elbows.

Today's WOD

Warm Up

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

Strength

1A. Squat Clean & Jerk 3 - 3 - 3 - 3 - 3
1B. GHD Raises 8 - 8 - 8 - 8 - 8

Met Con

Wod Club Open #3

• 50 Toes to Bar
• 40 Box Jumps, 24"/20"
• 30 Bar Facing Burpees
• 20 Sumo Deadlift High Pull, #95/65
• 10 Overhead Squat, #95/65

FOR TIME

Thursday, January 19

Like everyone else, Chad Hardin gave his all in "Angie." It's notable that Chad went to his knees after completing a good number of standard push-ups, and that he has crossed another personal milestone... He is down 50 lbs. in his quest for better health, and is setting his next goal even now. Congratulations, Chad, and keep up the GREAT work!

Today's WOD

Warm Up

• 800 meter Run
• Dynamic Warm Up
• Gymnastics Skill

Strength

1A. Bench Press 5 x 3
1B. Weighted Chin-Ups 5 x 5

Met Con

"Just Snatch It"

Perform 1 Squat Snatch per minute* for 15 minutes.

FOR TOTAL LOAD

*Add 100 meters to Cash Out row per missed attempt. Two attempts allowed per minute.

Cash Out

• 750 meter Row

Wednesday, January 18

Open Gym 6 - 9 a.m.

5:30 and 6:30 p.m.
will meet to replace Friday's canceled classes

Tuesday, January 17

Another spouse has joined the ranks at CrossFit Cedar City, and we are glad to have him. Eric Morrow has seen how much Ruth enjoys CFCC and has been hitting the WODs hard since joining us a few weeks ago. He attacked "Angie" with all he had, as you can see in the picture above. This is going to be fun, Eric!

Today's WOD

Warm Up

• 1 minute Jump Rope
• Dynamic Warm Up
• Shoulder Mobility

Strength

1. Deadlift 5 x 3
2. Muscle Ups 5 x 3

Met Con

3 rounds FOR TIME

• 50 meter Sprint
• 5 Squat Cleans #155/115
• 10 Ring Dips

Monday, January 16

We had a great time in Heber City at the "Hoist with Heart" Olympic weightlifting event benefiting Special Olympics Utah. Our group represented CrossFit well, and we had a great time cheering one another on and being inspired by people who only train in weightlifting and can snatch and clean and jerk impressively. Overall, our group had several PRs, and even some Utah State Records in a few categories. Without exception, our lifters had a great time and we want to highly encourage others from our gym to participate in upcoming weightlifting events, including the Utah Summer Games.

Today's WOD

Warm Up

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

Strength

1A. Back Squat 5 x 3
1B. Hand Stand Push Ups 5 x 5

MetCon

3 rounds FOR TIME

• 20 Back Extensions
• 20 Lunges
• 20 Push Press, #95/65
• 20 Russian Kettlebell Swings, 2/1.5 pood

Cash Out

• 100 Double-Unders
  

Saturday-Sunday, January 14-15

The third annual Polar Plunge, "Freezin' for a Reason," is coming on January 21, benefiting Special Olympics Utah. Last year a couple individual members of CrossFit Cedar City participated for the cause. Is anyone interested in putting together a team? Our gym is full of people who care and who give... let's show our support, in the same spirit these ROTC guys are showing in the picture below. Register at http://www.sout.org/polar-plunge.

Saturday

8 a.m. WOD - Feel free to bring friends and family!
--

GOOD LUCK to all CFCC athletes participating in the

2012 Hoisting with Heart
USA Weightlifting event supporting the Special Olympics
Wasatch County Recreation Center
345 W 600 S, Heber City, UT 84032

The event begins at 11 a.m.
Athletes, registration and weigh in is 9 - 10 a.m.
--

Sunday - REST DAY

Friday, January 13

You've heard Gene Simmons sing "Thunder" and "Back in Black" hundreds of times at the box... this is a stirring performance, honoring the men and women in our armed forces. We have several veterans, active, and reserve members at CrossFit Cedar City, and we will never grow weary of recognizing what you and your comrades give for us.

If you watch closely at 1:00, I think I see Brent Bergener in the front row, and again around 3:20, maybe with a little headbanging going on. Didn't see Val, Ryan, or Boyd, but maybe someone else will spot them? Post to comments.

Today's WOD

Warm Up

• 500 meter Row
• Dynamic Warm Up
• Kettlebell Skill

Strength

1. Deadlift 8 - 6 - 4 - 2

Met Con

"Angie"
FOR TIME

• 100 Pull Ups
• 100 Push Ups
• 100 Sit Ups
• 100 Squats

Thursday, January 12

Lookin' good, Amanda.

Today's WOD

Warm Up

• 800 meter Run
• Dynamic Warm Up
• Gymnastics Skill

Strength

1A. Power Snatch 3 - 3 - 3 - 3
1B. Renegade Rows 10 - 10 - 10 - 10

Met Con

AMRAP in 20 minutes

• Run 200 meters
• 7 Thrusters, #95/65
• 7 Burpees
• 7 Knees to Elbows

Wednesday, January 11

Thanks, Jeremy, for sending us a photo of you playing in the desert. Congratulations on your second in class finish in the "Duel in the Desert, Parker 250." Any other members wanting to show us what you do with your CrossFit body when you're playing hard, please forward pics to bryant@crossfitcedarcity.com.

Open Gym 6 - 9 a.m.

If you're competing in this weekend's weightlifting event benefiting Special Olympics, or are participating in the open competition taking place right now, this is a great time to get some work in!

Tuesday, January 10

Dear Isaac Watson, thought you'd like to see your fellow CrossFitters doing your namesake WOD. You can sense the energy, even if the camera is a little shaky. God bless you as you serve in Afghanistan.

Today's WOD

Warm Up

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

Strength

1. Shoulder Press 8 - 6 - 4 - 2
2. Power Clean Warm Up

Met Con

8 rounds FOR TIME

• 3 Power Clean, #155/95
• 3 Broad Jumps

Cash Out

• Run or Row 400 meters

Monday, January 9

The Saturday morning WOD was a blast. Team captains Mark and Boyd picked their five-man teams and at the end of it, only 8 meters on the final rowing leg separated the two teams. Thanks, everyone, for putting in a great effort!

Today's WOD

Warm Up

• 500 meter Row
• Dynamic Warm Up
• Kettlebell Skill

Strength

1A. Back Squat 8 - 6 - 4 - 2
1B. Handstand Walk/Hold Practice

Met Con

2 rounds FOR TIME

• 50 Double Unders
• 40 Sit Ups
• 30 Kettlebell Swings, 1.5/1 pood
• 20 Clapping Push Ups
• 10 Wall Ball Shots, #20/14