Ute CrossFit: Salt Lake City, Utah

7.01.09 GRAND OPENING "FIGHT GONE BAD"

*****Schedule added.  Click the link on the navigation bar under the banner to view the schedule, or click the link below.  Please notify Tommy or Bobbie a.s.a.p. if you want to train with us but cannot make it to any of the scheduled times, we will be more than happy to play around with the schedule in order to accomodate everybody***

Download 9 0Class Schedule

Grand Opening : Today we would like everyone to come to the 6:30pm competition.  Bring your friends, and bring some competition!!

Schedule: 6:30am  and 6:30pm

(if you cannot come to the grandopening competition we will be hosting the 6:30am wod but it is not part of the competition)

Fight Gone Bad

 In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

 

Ben rocking the "donkey kong" with no feet!

6.30.09 WOD

5 Rounds for time

10 Knees to Elbows

30 Double Unders

10 Burpees

 ***Grand Opening Wed. July 1 at 6:30 pm***  Free for everyone, bring friends, we'll be doing a group WOD called "Fight Gone Bad."  It's a great workout with pretty basic movements and can be scaled for all abilities.  We will re-test the workout in September for a finale where prizes will be awarded for most improved male and female, and for the top scoring male and female.  Refreshments may be available afterwards :)

Shauna Bingham gettin after it on the rower.  Great job working on your kipping pull-up today...Three in a row, next workout you won't need any bands!!!

6.29.09 WOD

 JACKIE

1000m Row

50 Thrusters (45#)

30 Pull-ups

for time

 

Amber, Matt, and Josh after the Saturday WOD.  You can tell it was an easy one by their big smiles... :)

Let's really get the word out about the grand opening Wednesday at 6:30 pm.  Free Challenge for anyone who wants to participate, prizes will be awarded in September for most improved and best scores.  All of you who are going to be training with us please try to make it on Wed. night, I promise it will be fun...in a messed up kind of way :)

6.27.09 Saturday WOD at 7am and 10 am

***Reminder, Grand opening Challenge next Wednesday, July 1, at 6:30 pm.  Everyone is welcome to participate in the free event.  We will all be doing a workout called "Fight Gone Bad"  Results will be tallied and we will re-test the workout in early September for a big Challenge Finale where prizes will be given out for most improved and best scores.  This is a great opportunity to bring friends or co-workers who have never tried CrossFit before.***

3 Rounds for time

Run 400m

21 KB Swings 24kg/16kg

12 handstand pushups

Bobbie, Amber, and Matt breaking in the new Pull-up bars.

Color coded kettlebells...Brilliant!

Quote of the Week:

Achieving Life is not the same thing as avoiding death.  -Ayn Rand

Post thoughts to comments...

6.26.09 Bars or No Bars

WOD

Front Squats

5x5

Challenge:

800m Run

Can't wait any longer, we need to start lifting some weight in this gym...If we don't have bars we'll hop on each others backs and do some squats...truse me, it will be fun!

Testimonial:  "Before CrossFit I didn't have any friends, I have no idea why.  Maybe because I couldn't do a muscle up yet."

6.25.09 Pull, Push and Jump

WOD (If bars don't show)

21-15-9

SDHP with Kettlebell 32kg/16kg

Handstand Pushups

Box Jumps 24"/20"

If bars show up we're doing....it will be a suprise!

Challenge: 800m Run

See you all there at: 6:30 am, 12 pm, 5 or 6 pm.  Call me to schedule an intro!  Click on contact link for phone #.

6.23.09 Tabata Tuesday

WOD: Tabata This

8 tabata rounds (20 sec. work followed by 10 sec. rest) of the following exercises:

squat

pull-up

push-up

sit-up

row (for calories)

Score is calculated by taking lowest round # of reps for each exercise and summing them up.

Schedule for rest of week: 6:30 am, 12 pm, 6 pm. Sat 10 am.  ***All Classes Free until July***  If you're new call 801.486.0899 or 541.788.6243 to schedule free 1 hr intro. session.

   Positive inspiration is what we're all about.

Travis LaTendresse knows how to train with high intensity.  100 burpee pullups in under 10 min...  Impressive!

Click images to Enlarge

 

6.23.09 Definitely Running

WOD Depends on what equipment we have tomorrow.  If the bars show up we're doing Nancy, if not it will be Helen...Either way be prepared to run your butt's off!!!  6:30 am class will be doing Helen for sure.

Helen

3 rounds for time

400m Run

21 KB swings 24kg/16kg

12 Pullups

OR

Nancy

5 rounds for time

400m Run

15 Overhead Squats 95#/65#

 

Our Gym about a week ago.  Stop by tomorrow and check out all of the changes we've made.  Workouts at 6:30 am, 12 pm, and 6 pm.

6.22.09 Manic Monday

WOD (alternate sets)

50-40-30-20-10 Pushups

10-20-30-40-50 Double Unders

for time

No complaining because we're trying to take it easy on everyone who ran the Ragnar Wasatch Back Relay's over the weekend.  Congratulations to everyone who participated and finished.  190 total miles up and down mountains, CRAZY! 

Happy belated Fathers Day to all the Dad's out there.  Tommy got to celebrate his first ever Father's Day with some Ben and Jerry's ice cream in bed to start the day.  I'm pretty sure that's not part of a good zone meal but let's chalk it up to a cheat day. 

Plyo Boxes are done!!!  Gym is definitely coming together, still waiting on bars, squat stands and GHD machines but everything else is in!  Med Balls are in as well and yes, we will be doing dreaded WALL BALLS this week!

****Schedule: M-F 6:30 am, 12 pm, 6 pm.   Sat 10 am****  Call 541.788.6243 for intros

 

Being a Dad is soooooo worth it...

 

 

 

6.20.09 Happy Anniversary Tommy and Bobbie

WOD: Kelly

5 rounds for time

400m run

30 Box Jumps

30 Wall Balls

Come in at 10 am to get a killer workout and start your Saturday off right!

 

Under cover as an off duty cop with his hippy girlfriend.

 

Our "last vacation" before baby Boden.