Wednesday 130717

Happy 1 day late birthday MEGAN!

Happy 1 day late birthday MEGAN! Looks like your happy to turn 21 again!

19 Hero’s Remembered – Granite Mountain Hotshot Fundraiser WOD – On July 18, 2013 CrossFit Affiliates from all over Utah will come together to do a fundraising workout in honor of the fallen. Please come support a great cause! There will be a $10-$15 buy-in to WOD. We will also have raffles to give you a chance to win items donated from our wonderful sponsors, (Sox Box, Hylete, The XWod, Progenex and Strata Fitness). Event will be held at East High Soccer Stadium, 840 S 1300 E, SLC 84102 at 6p. Come support a great cause.

Wednesday Night O-Lifting with Coach Andi @ 6:00 pm.  Come get your lift & Strength on..

Saturday August 17thWCF will be hosting 2013 Utah Open for Weight Lifting. The morning session will be a USAW meet and all lifters must have their USAW card.  The afternoon session will be a great chance for new lifters to experience what it’s like to lift in a meet, no USAW will be required.  Both sessions will be capped to ensure a smoothly run meet, get your registration in quickly to ensure your slot. For all of you taking advantage of the Oly Lifting class now is your chance to see if you want to become a member of USAW. 

WEIGH-IN                           8:00-9:00 AM for morning session, 12:00pm for afternoon session.
LIFTING                               10:00 AM USAW Session, 1:30pm for CrossFit Session.
LIFTS                                     Two hands snatch and two hands clean & jerk.  USAW rules.
ENTRIES                              Entry fee is $20.00 for each lifter for AM session (USAW membership required), $35 for PM Session (USAW not required).

Registration:                     Will be Available at Active.com

WEIGHT CLASSES
Men: 
56, 62, 69, 77, 85, 94, 105, 105+ (in kilograms)
Women:  48, 53, 58, 63, 69, 75, 75+

Warm-up/Mobility
Prepare for…

WOD “Kelly”
5 Rounds for time of:
Run 400 meters
30 box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

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

 


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