Tuesday 130730

2013 CF Games

2013 CF Games

Now that you are inspired by the 2013 CrossFit Games, its time to put yourself and training to the test in all the local events that are available  Either form a team, go individual or volunteer in this incredible life sport of CrossFit. There are RX and scaled categories to compete in, so come BE your BEST & have some fun.

New OLY Lifting strength schedule starting 1 August Tuesday Coach Scott Glasgow at 6pm  & Thursday Coach Andi Turner at 6pm. Adjust your training cycle. You don’t want to miss these training sessions. Now is the time to experience these 2 incredible  Olympic lifting strength coaches and see for yourself how good you can become.

USAW Olympic Meet at WCF- August 17th .  Registration will be available online at this link at Active.com:  The Utah Open (Weightlifting)  There is also a flier on the whiteboard.

CrossFit The Club Games – August 24th  $20 per team. More info found at http://www.crossfittheclub.com/7813-wod/

Operation IronWoRX 2013 – Co-Sponsored by Letrono CrossFit!! – September 6th and 7th. http://www.operationironworx.com/ “Prepare For Glory” Get your Team together and prepare yourself for this competition. Use discount code OPIR2013-25 for $25 off your registration until AUG 1st. After that it will go up to the normal price of $99 for individuals and $200 for teams. 

Warm-up – Mobility
Prepare for…


 Skill-Strength  5×1 Sled Push start at 105/85  Down green all out ME max effort
rest 1min between sets. Increase weight each set by 15-45lb.
.

WOD “Desent’e ”  
20-15-10-5 Reps of:
Box Jump 24/20
Push-up toes on 45/25lb
Rest for 1 min
20-15-10-5 Reps of:
Pull-ups
Wall Ball at 20/14 lb

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance:
Start at switchbacks of  Adams canyon, run trail to the right at top
OR
Sprint a 100m incline 5 times taking a 2 min break at bottom

WOD
10 min AMRAP
100 ATG Squats
50 Push ups

 

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