Archives for Aug,2013

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Aug31No Comments

Crossfit Great Salt Lake / August 30, 2013 at 09:06PM

Hey all!!!
Just a reminder about tomorrow and Mondays schedule. Tomorrow is regular schedule but instead of set 9 and 10 am wods, it is open gym from 9 to 11 to do the hotshot hero WOD.
Monday is a 9 and 10 am track WOD at Riverton High School.

Aug30No Comments

Crossfit Great Salt Lake / August 29, 2013 at 09:04PM

Friday August 30th

STRENGTH
Back squats
1×8 65% 1×6 70% 1×6 75% 1×4 80% 1×4 85%

WOD
800 m run
400 m med ball run (20/14)
200 m farmer carry (45/35)
100 m sled push

Then
3 rounds
10 med ball push ups
10 wall ball shots

Aug30No Comments

Crossfit Great Salt Lake / August 29, 2013 at 06:55PM

CrossFit-JournalPOST A First Timer – At this year’s CrossFit Games, Alessandra Pichelli never finished an event outside the top 20. “I want to prove to myself that my body’s capable of great things,” she said before the Games began. Pichelli, who this year competed as an individual for the first time, ended up winning the Legless event on Friday nightwhat she describes as her most memorable Games moment. In the final day of competition, the 27-year-old appeared poise… http://ow.ly/2zuOfL

Aug29No Comments

Crossfit Great Salt Lake / August 28, 2013 at 08:25PM

HEY ALL!
Who is ready for a memorial WOD this Saturday?!

This Saturday, a ton of different crossfit families around the states are coming together to support the 19 fallen firefighters in AZ on June 30th. You can donate at the gym, or online.

hotshots19.crossfit.com

We will be doing this open gym style from 9 to 11 AM. Make sure to come in with plenty of time to finish. Let’s all support the families of those brave firefighters.

“Hotshots 19”
6 Rounds
30 Squats
19 Power Cleans 135
7 strict pullups
400 M Run

Also don’t forget to come to yoga at 8AM to get all loosened up for the greatness!

Aug29No Comments

Crossfit Great Salt Lake / August 28, 2013 at 08:20PM

Thursday August 29th

SKILL
Kip

WOD
3 Rounds
10 HSPU
10 Pullups
3 Power clean and Jerks 185/135

Aug29No Comments

Crossfit Great Salt Lake / August 28, 2013 at 07:12PM

CrossFit-JournalPOST An Unlikely Friendship – When Samantha Briggs sent Lindsey Valenzuela a Facebook message earlier this year and asked if she could come train and live with her, the Southern California athlete was taken aback. “‘With me?'” Valenzuela recounts. “‘Yeah, I mean, I don’t know if I can keep up with you, but let’s do it.'” For Briggs, it was an obvious choice. “She comes from a strength background. I’m more endurance. So I thought what better person to … http://ow.ly/2zsZT0

Aug27No Comments

Crossfit Great Salt Lake / August 27, 2013 at 05:51PM

Here comes a very long winded post!
It is about schedule changes. These changes take place September 16th. The website will be updated within the next week, but for now, take a look at this so that you can prepare.
Let me say again, these changes take place September 16th… not tomorrow, not next Monday, not the next. September 16th. The same day the Paleo challenge starts.

Mondays:
6 AM, 7 AM- Regular WOD
8 AM- Foundations
9 AM- WOD
10 AM- YOGA
12 PM- WOD
4, 5 PM- WOD
6 PM- Competitors class (for everyone, but requirement for people who are competing in 2014. We want committed people… talk to me personally about issues)
7 PM- Mobility (required for anyone coming to the comp class, so plan for two hours this evening, you will survive)
8 PM- Foundations

Tuesdays:
6 AM, 7AM- WOD
8 AM- Foundations
9 AM- WOD
10 AM- PWA Corporate only class
12 PM- WOD
4 PM, 5 PM- WOD
6 PM- Olympic lifting
7 PM- Open gym
8 PM- Foundations

Wednesdays:
6 AM- WOD
7 AM- Yoga
9 AM- WOD
10 AM- WOD (we will test this)
12 PM- WOD
4 PM, 5 PM, 6 PM, 7 PM- WOD

Thursdays-
6 AM, 7 AM- WOD
8 AM- Foundations
9 AM- WOD
10 AM- Corporate only class
12 PM- WOD
4 PM, 5 PM- WOD
6 PM- Strength class
7 PM- Open gym
8 PM- Foundations

Fridays-
6 AM, 7 AM, 9 AM, noon, 4PM, 5 PM, 6 PM- Regular WODS all day

Saturdays-
8 AM- Yoga or mobility
9 AM, 10 AM- WOD

Sundays- Open gym from 10 AM to noon

I know this doesn’t agree with everyone’s schedule, and some of you who just want to WOD and normally are coming at 6 PM are going to have to change things up a bit. And I apologize for that. I believe this is the best for GSL. We can all become more efficient, mobile, stronger and have better technique from this. If the only time you can come is 6 or 7 PM, it is ok for you to come in and do the WOD.

Aug27No Comments

Crossfit Great Salt Lake / August 27, 2013 at 05:27PM

LABOR DAY SCHEDULE!
We will be holding a 9 and 10 AM WOD at Riverton High school in honor of Labor Day. Come have some fun with a track WOD! (you may think this isn’t possible). Also at 11 AM Matt Whitehead will be coaching a Competitors WOD at the track as well. Matt, can you elaborate and give us a few details of this WOD?
Other than the 9,10,11 AM WOD’s on Labor Day, there are no other WODs.

THEN….. The week of Labor Day (September 2nd through the 6th) is Spirit Week! Let’s have fun with some dress up WODS. Who doesn’t love dress up WODS???

Tuesday September 3rd- Gold’s Gym Day. Come in your globo gym best, and get ready to work those glamor muscles!
Wednesday September 4th- Shortest shorts day! (for the men of course. As Chad would say “I don’t think your shorts can get any shorter”. Ya me either:)
Thursday September 5th- Construction WOD day. Wear those work boots and lets see everybody’s manly side!
Friday September 6th- Favorite NFL team day. Wear your teams gear. Or if you are Chad and are against all sports, then make fun of football players… shit, I don’t care!

There is a 30 burpee penalty to all of you people against fun who don’t dress up.

Aug27No Comments

Crossfit Great Salt Lake / August 27, 2013 at 10:56AM

Wednesday August 28th

STRENGTH
3×8 narrow bench
3×8 deadlift. Must be touch and go. No re grip.

WOD
3 rounds
30 cal AD
20 front rack lunge 115/75
2 rope climb

Aug27No Comments

Crossfit Great Salt Lake / August 26, 2013 at 10:51PM

Coach Z here. I would LOVE to put a CFGSL running team together for Red Rock Relay. Dates are Sept 1314