Friday, June 5

Announcements: Last day for post-test WOD “Cindy” Make sure to get your pre-test sheet out of the file basket and look at the goal you set for yourself. For those of you who never did a pre-test on “Cindy” just treat this as a pre-test. Find tips for “Cindy” here. Cindy: 20 minute AMRAP 5 Pull […]

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Thursday, June 4

Announcements: We are taking pre-orders on hoodies (unisex) and tank-tops (ladies). You have 14 days to reserve yours. The shirts will only be produced if we have a minimum of 10 reservations. http://teespring.com/stores/provo-crossfit WOD:  Post test today and tomorrow for “Cindy” Make sure to get your pre-test sheet out of the file basket and look […]

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Wednesday, June 3

Announcements: Great job on your performance checks. It is always exciting to see a board full or PR’s. Strength: Deadlift 5 x 4 WOD:  16-14-12-10-8-6-4-2 Kb swings (53/35) Reverse alternating weighted lunges (45/25)    

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Tuesday, June 2

Performance Checks again today Pre-test: One Rep Max Clean and Jerk If you did not complete the one rep max clean and jerk yesterday then do that today. If there is any remaining time jump on the rower and row 2000 meters or have open gym time. If you did the performance check yesterday then […]

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Monday, June 1

Performance checks start today! Pre-test for one rep max clean and jerk on Monday and Tuesday Post-test for “Cindy” on Thursday and Friday Some of you will notice this is a bit different than planned. Originally we were scheduled to do “Karen” as a pre-test but because of “Murph” combined with “Cindy” we decided to […]

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Tuesday, May 26

Strength:  Kipping/Pull up Work WOD: 12 Minutes – EMOM (Every Minute on the Minute) Even: 4 muscle ups Odd: 8 H.S.P.U (Hand Stand Push Up)

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