Thursday July 24th- Pioneer Day Schedule!! ONLY classes are @ Sugarhouse Gym @ 7, 8, 9, and 10am.

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Well Tommy and Mandi have both kicked off their CrossFit Games premier!!! They had to complete a whopping 1000 yrds in the open water ocean at Hermosa Beach this morning.  So far, so good.  Tommy took 26th and Mandi took 23rd .  I am so excited to continue to see these two kill it!!!

Canceled Classes:   Tuesday July 22nd Pilates. Wednesday July 23rd Strongman 101. Wednesday July 23rd and Thursday July 24th Open gym Sugarhouse @ 8pm. Thursday Oly Classes @ 4, 5, and 6pm. Saturday July 26th Holladay 9am WOD and 10:00am Intro.  Saturday July 26th Downtown Oly Class @ 11:00am and 12:30pm. Monday July 28th Open gym Sugarhouse @ 8pm.

*I may have forgot to list some Cancellations, but each day I will post the current classes canceled, thank you*

*****I thought that I should mention that the one and only new momma Coach Alli will be coaching the Mommy and Daddy Daycare WODs at Holladay @ 9:30 am this week.  Take advantage to see the coach so many of you have been greatly missing :)*****

Viewing Party:  Each year I know there has been some type of Games viewing “get together” and we plan on doing something like that again this year.  Look back at the Blog later this week for a detailed plan for this.  Lets all get together and cheer on Tommy and Mandi!!!

Benchmark Week: So far I have seen lots of hard work going into these WODs this week!  This is our Benchmark Leaderboard for our 500 meter row and Frelen.

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All top scores are done as prescribed or RX!

Speaking of winners…Breanne Miller holds the fastest female 500 meter row time @ 1:47!!!

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Although we will be continuing the Benchmark theme on this Pioneer Day WOD, if you cannot attend one of the WOD times and truly wish to get this benchmark in, you can pick between Filthy 50 and the Friday Benchmark WOD for Fridays workout. :)

 

Thursday July 24th- Filthy Fifty (please be sure to do the “dirty 3o” if you wish to modify and it seems more fit for you as and individual)

Pre Work: 

Go over all movements, details, and set up/warm up movements.

*You should go in order UNLESS there is a lack of equipment/space.  (AKA you CANNOT pick burpees and wallballs first!)

WOD: 50 reps of the following movements-

Box Jumps (24/20″)

Jumping Pull ups (standard for everyone)

KB Swings (35#) or Bulgarian Bag swings

Walking Lunges (total)

Knees to Elbows

Push Press (45/35#)

Barbell Goodmornings (35/45#)

Wall Balls (14/20#)

Burpees

Double Unders (150 singles)

Score= Time.  30 min time cap!

Post Work:

Recovery run/row. Stretch. Roll out.