Thursday 140123


Derk K

Derk K

 ” Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind”- Bruce Lee 

Today is back to the basic with a focus on mobility. IF, you have missed a day this week and you need something more than a active recovery mobility day, do a WOD you missed earlier this week or do the CF Endurance WOD posted below.

Olympic Lifting or Yoga at 6p!

Dynamic Warm-Up-Mobility
Prepare for…

Skill – Med Ball Clean  Spend 10 minutes mastering this movement


12  Med ball clean 20/14
9  Ab Mat sit ups
6  DB Pushups

Mobility: 20min ( 2-4min on each area or extremity )
Mobility, voodoo floss & mobility
Shoulder mobility:

Lower Back:



Competitors or athletes wanting to improve your Fitness level
Do Mobility: 
Active Recovery Day or a Make up wod day

*Go see Dr. James Parker, our resident Olympian, CrossFitter and AMIT certified physician at 801-774-0266 Or Alan Kerbs P.T ASTYM  801-896-9624 another resident CrossFitter to accelerate your healing and get rid of aches and pains from working out….”
*Walk, Hike, Row, Run , Bike for 15-20mins at a pace you can carry on a conversation.
* Come in and  Spend 25-35 minutes working on your Goats- Skill and Mobility work today!!.

. Nutrition Preparation
* Go shopping cuz your in the Challenge. Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the week to come.

. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries. 

CF Endurance:
Bike 4x4800m (3 Miles)


5×5 Mil Press  (Stay at same weight 80% all sets)


10 Min AMRAP of:
10 KB Swings 24/16kg
10 GB Squats 

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