Friday WODS and Gym Update!!

Coach Keslie and Penelope, using functional fitness for fun.

Coach Keslie and Penelope, using functional fitness for fun.










Our Sugar House East gym is out of of operation, out West Gym is still in operation so please do not be confused the Sugar House gym is being downsized because a portion of our Downtown gym is ready and available for training.

November 1 the 6am WOD will be held at the Downtown gym and will be every morning Monday – Friday.

Open Gym times for Downtown
11/1 3-6pm
Then beginning 11/4
M/T/TH 4:30-6pm

All Elements Classes will be held Downtown
7am, 6:30pm and 7:30pm

Oly Classes that will now be Downtown:
Saturday 7am
Tuesday 7, 8, 9am
Wednesday 3, 4, 5, 6pm

If you have any questions on schedule please email

5×2 High Box Jump

Box Jump 20/16”
Wall Ball 20/14#
For time.

Post WOD
1000m Cool Down row or jog.

9:30 and 10:30 WOD and Daycare at Holladay 

Challenge: Partner Row
3x250m Row. Each person rows 3x, rest while your partner works.
WOD: “Dirty 30″ Time Cap:30min
10 movements, 30 reps of each. Go in any order, but complete all 30 reps before moving to next movement.
30 Cal Air Dyne
30 Wall Balls 20/14#
30 Burpees
30 Toes2Bar. Scale to Knee Tucks if needed.
30 Med Ball Cleans 20/14#
30m Walking Lunge w/ Med Ball Overhead 20/14#
30 Pull-Ups
30 Russian Twists w/Med Ball 20/14# (15 ea. side)
30 sec Hand Stand Hold. Scale to FLR Hold or Plank Hold on Elbows if needed.
30 Hand Release Push-Ups


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