Thursday 140529

Mom & Daughter Time

Mom & Daughter Time….Sharon & Kristen

Don’t forget to sign up for the Grizzly Tracks 5K. Envelope and registration forms are at the Box. Saturday is the last day, bring cash or check made out to Gramercy Elementary. You can’t pass on a family of 5 registering for $15 bucks for a full day of entertainment (a little sweat and then entertainment)!!

Starting June 2nd through July 11th we are running a Teen Strength and Conditioning class every Monday, Tuesday and Thursday at 11a and 7p. Please be aware that the 7p class will still be held but there will be a BIGGER class of teens at that same time. IF, you like the smaller size classes we advise you to attend one of the earlier afternoon classes. 

Summer Kids ClassWe cancelled the kids class that was going to be held at 11a due to a demand we had for another teen/tween strength and conditioning class. 

“Active Recovery  Skill Day”. Come get it your MWOD on, your body will thank you & you will perform better..

YOGA tonight at 7p!

Come make up a WOD if you missed  one this week.

Dynamic Mobility Warm-Up
Prepare for…

Skill-: L and V floor sit progression

6 X 10 Sec. Or just practice and much as possible in the “L” position & split leg position

Mobility WOD:   20-25 min.


you can also do “partner smash along with this one…super friends we will be. 🙂check the “banded scorpion”… pretty cool!


*Competitors or athletes wanting to improve your Fitness level
 Active Recovery Day. Go swimming & come do the MWOD  or make up a 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. Nancy or Jason Prince at STRUCTURA 801-897-8711  also resident CrossFitters ,to accelerate your healing and get rid of myofascial build up, 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:
 Active Recovery Mobility Day rest & recover or make up a WOD from the week.


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