Archives for May,2012

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May31No Comments

Thursday May 31, 2012

STRENGTH
3×8 Hang Power Clean

WOD
“Annie”
50-40-30-20-10
Double Unders
Situps

Rest 5 minutes

10 Muscle Ups for time

We welcome Zach Ludlow back from his trip to Asia and first marathon on the Great Wall of China. See some more of his pics here:

http://www.marathon-photos.com/scripts/event.py?new_search=1&event=Sports/2012/Great%20Wall%20Marathon&match=742

May23No Comments

Thursday May 24, 2012

STRENGTH

10 x 2 Back Squat… Get as close to your 1 rep as possible

WOD

AMRAP 12 Minutes

10 Medicine Ball Pushups

10 Weighted Walking Lunges 35/25

6 Hang Power Cleans 135/95

100 M Sprint

May23No Comments

Wednesday May 23, 2012

SKILL

Rope Climb

WOD

400 M Run

21-15-9

Deadlift 185/135

Wall Ball Toss Situp 20/14

400 M Run

**400 M between each set

May22No Comments

Tuesday May 22, 2012

STRENGTH

4×4 Power Snatch

WOD

Mary

20 Minute AMRAP

5 HSPU

10 PIstols

15 Pullups

May21No Comments

Monday May 21 2012

STRENGTH

Deadlift 5×3

WOD

50 Double Under 1 Clean and Jerk 185/135

40 DU 2 C&J

30 DU 3 C&J

20 DU 4 C&J

10 DU 5 C&J

May18No Comments

Friday May 18 2012

HERO WOD

MURPH

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

May17No Comments

Thursday May 17 2012

STRENGH

5 x 3 Split Jerk

4 x 50 M Prowler Push

WOD

10 Min AMRAP

5 Power Cleans 165/115

7 GHD Situps

9 Deadlifts 165/115

May161 Comment

Wednesday May 16, 2012

STRENGTH

4X4 Front Squat

WOD

3 Rounds

800 M Run

10 Ring Dips

10 Burpee Pullups

May151 Comment

Tuesday, May 15 2012

WOD

Tabata Mash Up

Row for calorie, squat, sit-up, push press (75/55)

 

May14No Comments

Thank you for signing up with Crossfit GSL

Thank you for contacting Crossfit Great Salt Lake,

Try CrossFit for Free! Schedule a complimentary workout with a CrossFit certified trainer and see if CrossFit is the right program for you. You can check out our facility, meet some of our amazing people, and experience a high intensity workout in a group class setting that CrossFit is famous for.

You can find our class times posted on our website at http://crossfitgsl.com/weekly-schedule/ Please email or call us to set up a time for your free workout! Email:info@crossfitGSL.com Phone: 801-810-4751.

Getting Started:
On Ramp $150
If you know you’re ready to get started then it’s time to reserve your spot in our next On Ramp class.
Our On Ramp class meets 2 days a week for 2 weeks. It is designed for the generally active, injury free individual who wants ultimately to train in one of our ongoing group classes. In this class we will expose newbies to our movement curriculum in a group format. Movement techniques will be drilled as well as a progressive introduction to the intensity levels that are inherent in our group classes. If you are unsure as to whether you are a good candidate for beginning in a class setting, please contact us. We offer our On Ramp class each month and starts as close to the 1st as possible. Our On Ramp class has limited enrollment, reserve your spot today!

Here is what you can expect from our On Ramp class:

  • We will introduce you to techniqe and mechanics fist, then intensity.
  • We will be showing you movements that begin with the relatively non technical and progressively more technical.
  • It’s important that you don’t miss any of the 12 sessions as these movements build on one another
  • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
  • The difficulty of these workouts is ultimately in your hands…the degree that you push yourself will determine how much suffering goes on.  The class is called “On Ramp” for a specific reason…we want to ramp you up to the level of intensity and output that is inherent in our group classes.
  • We will also equip you with an extensive nutrition guide to get you on the right track to your body composition goals.

Monthly rates:
Upon completion of our On Ramp course you are eligible to join our group CrossFit class.
$120, $90 for police/fire/military, $90 for students. We also offer discounted rates for additional family members (this is limited to spouses, and children living in the same household).
Here is what makes us unique:

  1. Instructors: multiple instructors with different backgrounds and different teaching styles; sometimes it just takes a different way of communicating the same thing to make it “click”.
  2. Emphasis on Technique: we pride ourselves on teaching sound, safe mechanics and emphasize consistency before intensity.  When our athletes have competed in local CrossFit competitions, we have received comments on how well our athletes move.
  3. Community: at CFGSL we have an amazing community; everyone from our trainers to our members are encouraging and supportive.  We work hard, but have a good time doing it.  We also get together regularly to just hang out.
  4. Facility:  You will get the most out of your training when your facility is designed for your training; you shouldn’t have to adjust your workout on account of your facility.

We encourage you to come in and see for yourself. Also take a look at our member spotlight page and see what CrossFit has done for our members. Please feel free to call or email me with any other questions you may have.

Sincerely,
CrossFit GSL Staff
801-810-4751