90 sec. max reps Clean and Jerk 115/75
30 sec. rest
90 sec. max reps Ring dips (men)/Ring Push-ups (Women)
30 sec. rest
90 sec. max reps Front Squat 115/75
30 sec. rest
90 sec. max burpees

~All workouts are scaled to each individual's skill level~




With the new year here we wanted to remind everyone of the gym rules. Please read and review ....THE GYM RULES.


(Read this article from CF Charlottesville who made their gym's #1 Rule: No Egos Allowed.) This applies to our gym as well.




~4:00 pm classes start today! If this class is well attended we will keep this class time.

~The Skill-of-the-Month of January is....MUSCLE UPS! (For real this time now that we have our rings up.) Many of you are very close to getting a muscle up, and for those of you who still need to work on strength, we will be working on your pull-ups.

~This Wednesday, Jan.6, we will have two Zone Diet classes to get you ready for our Zone challenge which starts next Monday. These classes will be in lieu of the wods at 0930 and 6pm. Come learn more about the Zone diet and why we feel this is the best diet for weight loss and overall better health.

~This Saturday is the Utah Winter CF Challenge. Mark this on your calendars and come support our 5 athletes competing. For those of you who want to compete, it's not too late to sign up.....Monday is the last day to sign up!!!! There will be no wod at the gym this Saturday.

~Remember to email us your goals for 2010!