Thursday 140619



“Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that’s real power.”- Clint Eastwood


“Active Recovery  Skill Day”. Come get it your MWOD on!! Your legs will thank you & you will perform better..

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

Dynamic Mobility Warm-Up
Prepare for…

6 X 200M “All Out Runs”: Rest 1:1 

Mobility WOD:  2Min holds

Global Extension : Test


Shoulders: Test 


Back : Test

Time remaining band work Hips- Super Couch 

*Competitors or athletes wanting to improve your Fitness level
Do 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:
Do Active Recovery Mobility Day rest & recover or make up a WOD from the week.


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