Friday, June 28

10 hspu
20 kb swings
30 air squats
400 m run

3 rounds

Bring weights if you have them and bring a cushion for your noggin.

Thursday, June 27

Five rounds of:

weighted squats 53/35 (ish)

sit ups

double unders

In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Bring weights if you have them.

Wednesday, June 26

10 toes to bar
10 sdhp 53/35
10 pull ups
10 pistols (5 each side)
200 m run

5 rounds
(bring weights if you have them)

Tuesday, June 25

20 Minutes, Every minute on the minute (EMOM)

Even:
10 air squats
10 hand release push ups (hrpu)

Odd:
20 double unders

Any set not completed results in a 5 burpee penalty to be paid at the end of the wod.

Launa

Jesse and I dragged Launa to Cedar City Friday and Saturday to compete in the Utah Summer Games first ever Lifts Fit (CrossFit) competition.  We had this crazy idea that she would do really well.
And she did!! She took 2nd, 3rd, or 4th in all five events!  She ended up fourth overall, missing third by one point and second by two points.  She left with burns on her legs from doing burpees on black mats on the track at one in the afternoon and a new PR on her power clean--155#!!  The lady that was running the event was trying to recruit her Saturday.
She gave 110% every event and left exhausted.
We are so proud of her.  
(They haven't posted pics on the Summer Games website yet, but I will let you know when they do.)

Hi guys,

Shauna finally got a chance to talk to Rusty.  Apparently, there are some hard feelings between other groups who are using the school and our group.  Rusty told  Shauna that the janitorial staff "BEGGED" him to shut down our workout group during the summer because they couldn't keep up.  I wasn't aware that we were leaving a mess for someone to clean up.  In fact, I noticed that we cleaned up after ourselves and other people too.

Rusty told Shauna that we would revisit the workout program in August.  Hopefully, we can get it figured out.  In the meantime, feel free to let Rusty know that we appreciate being able to use the facility as long as we were able to.

Jesse

Hi Guys,

As you are all aware, we've had a hiccup with the facility we have been using for training.  We hope to have it resolved soon.  Until then, we are going to have to be creative where and how we train.  I hope that we don't lose anyone while trying to figure this out.

Shauna and I have been discussing opening a gym in town.  The downside is that we would have to charge to cover rent, utilities and equipment.  As you guys have seen, the equipment isn't cheap.  Are you guys willing to pay a membership fee?  Text me and let me know.

Thanks,
Jesse

Friday, June 7

AMRAP 20 minutes
Run 3 laps around gym
25 sit-ups

Thursday, June 6

50-40-30-20-10
Double unders
Sit ups

Wednesday, June 5

100 double unders
50 hand stand push ups
40 toes to bar
30 shoulder to overhead 165/100
90 m walking lunges

Tuesday, June 4

3-3-3-2-2-2-1-1-1

front squats for max load

Monday, June 3

In honor of Michelle and Michael . . .

44 burpees
7 laps
2 rounds

Happy Birthday!