Thursday 140305

“It just sort of hit me that although the podium is what we strive for, the journey is the true reward.”
—Talayna Fortunato

CF Open Week 2 announced tonight at 6p. Log in at to see what the WOD is and to see Talayna and Camille go head to head. 

Everyone registered for the OPEN….YOU MUST ENTER YOUR SCORE! Take your half sheet home with you and log it! Many of you did not know that you needed to log it, you do!

Be sure to check FB and or the blog to see what Friday holds for us all and where we will be doing 14.2. 

Dynamic Warm-Up-Mobility
Prepare for..

Skill: T2B & HSPU  15-20min working technique


9-6-3 of:
Curtis P’s = Pwr Clean, lunge L lunge R , FS. PP 75/55 45/33

Mobility: Coaches Choice of: ( 15-20min)
PNF Stretch
Barbell Mash
Foam roll 

*Competitors or athletes wanting to improve your Fitness level
Active Recovery Mobility Day get ready for 14.2  “No WOD everything else” 

*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. 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, yoga 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:
Row 4 x 1000m Rest 1:1


5-3-2 Box Squat Sumo stance @ 75-85% 1RM

100 KB Snatchs each arm must perform 50 by 10min or less in.

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