Monday, October 26th

We get asked all the time if you can bring in a family member or co-worker or friend to a wod. Although we want to be accommodating, introducing someone to crossfit in a regular wod format is not the best or safest way. We love referrals and encourage your to share your success and love for crossfit. To help you do this we are bringing back Saturday Free intro sessions. Starting November 14th at 10:00 am. So Spread the word.

Get Ready for a Ski/Row/Sled Challenge. This will have a surprise ending if you reach your goals. Good incentives for all of you to participate.

WODtacular October 31st from 8-10 am no back to basics or oly that day just come throwdown with your Ute pals. Its going to be scaretacular.

How the Nutrition Challenge WORKS

Here is some initial information about the nutrition challenge to better help make your participation decision. Please let me know no later than November 1st if you plan on doing the challenge and pay your $100.00 so that I can add you to our facebook page. Remember the kick off meeting is November 5th at 6:30 pm At this meeting we will go over just how the Macros work and other nutritional specifics. Dont worry Ill give you all the tools you need to be successful.
• Buy in $100.00 I promise this is a deal….. I am going to be working hard for you and available to you for questions and support via the private facebook page. My office hours are Tuesday, Wednesday, Thursday from 12:30-2:30pm This is when I will get back to you with personal/group feedback.
• Make sure you are part of our private Ute Macros Challenge facebook page this is where you will post your age/height/weekly weight updates, food logs, questions, and weekly summary of how you have been doing. More details about Macros and what to eat once you are committed.
• The Challenge starts November 9th through TBD but really the rest of your life. NO FOODS ARE OFF LIMITS. So this challenge is and can be done by everyone. We will talk more about this at the kick off November 5th 6:30 pm

ARE YOU IN?!?!?!?

PRE: 4 rounds, for WEIGHT, of:
10 Hang Power Cleans
10 Front Squats
10 Ring Rows

INTERMEDIATE: 4-5 rounds, for WEIGHT, of:
3 Power Cleans
3 Weighted Pull-Ups

ADVANCED: Clean (when it doesn’t clarify Power, it means that it’s a Squat clean) – 10×1 (Start at 70% and increase if/when possible.)

WOD: (Compare to Friday, August 14th)
Every 3 minutes, for 8 total rounds, perform:
200 Meter Run
10 Box Jump-Overs
3 Hang Squat Cleans (AHAP, and your lowest weight is your score.)

INTERMEDIATE: Every 3 minutes, for 8 total rounds, perform:
300 Meter Run
10 Box Jump-Overs
3 Squat Cleans (AHAP, and your lowest weight is your score.)

ADVANCED: Every 3 minutes, for 8 total rounds, perform:
400 Meter Run
10 Box Jump-Overs
1 Squat Clean (AHAP, and your lowest weight is your score.)

EXTRA: Front Squat – 3,3,2,2,1,1 (Start at 85% and increase if/when possible.)