Saturday, October 24th

Olympic Lifting Clinic today at 7:00 am Remember that there will not be Oly clinic next week October 31st due to WODtacular which will be going on from 8-10am.

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. This also means that we will have open gym from 10:00-11:00 am Saturdays.

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.

8:00 am Normal WOD As an individual with WOD A starting at 8:15, WOD B starting at 8:30, and WOD B starting at 8:45 am complete:


Three rounds, 21-15- and 9 reps, for time of:
Thrusters: 95 lbs. for males, 65 lbs. for females


Five rounds for time of:
5 Deadlifts, 275 lbs. for males, 185 lbs. for females
10 Burpees


30 Squat Clean and Jerks 135/95

9:00 am Back to Basics 5 way shoulder prep work for Overhead or pressing

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 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 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 can be done by everyone. We will talk more about this at the kick off November 5th 6:30 pm

ARE YOU IN?!?!?!?