COME JOIN US! WE SERVE THE GREATER UTAH VALLEY REGION INCLUDING OREM, LINDON, PLEASANT GROVE, AMERICAN FORK, CE...
CrossFit workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lifting, runn...
GETTING STARTED IS EASY!! Just come on by and enjoy a FREE class! You are welcome to come to any class we have on our sch...
Coach Keena has over 15 years experience as a trainer and coach to hundreds of individuals. She has coached over 500 athletes to triathlon success as well as hundreds of others to improved health and fitness. She has experience coaching and training every age and ability for every distance of triathlon from sprint to Ironman. She has also spent the last 13 years coaching other specialty classes at her private studio. As an experienced triathlete, trainer, coach, wife and mother of four children, Keena understands the effort, challenges and sacrifices involved in making and reaching goals. Keena’s coaching and training approach to fitness and triathlon is one that focuses on balance, motivation and accountability. It is essential to ensure that each client/athlete has appropriate short and long term goals that are challenging and motivating. Keena then works with each client/athlete to provide an individualized training plan that works for that client/athlete’s own needs and will progressively challenge them as they strive to reach their goals.MORE INFO
I became interested in fitness early on. My older brothers and sisters played sports so being the younger sibling tagging along I started to pick up on sports as well. I played football through high school but enjoyed snowboarding, rock climbing and watersports the most. A little after highschool my sister introduced me to CrossFit. It was hard, it was fun and I was hooked. That was in 2008. It had such an impact on me then that I chose to direct my life towards making CrossFit my full time job. I love to do it myself and I love coaching others as well. My hope is that it will become my full time job, but instead of waking up to go to work, I'll be waking up to go have fun!MORE INFO
Progenex will be in house tomorrow during our morning classes. If you haven't gotten a sample yet be sure to grab some from the rep tomorrow and if you like it, place an order! (I highly recommend the Locha Mocha and the Vanilla)
400 M Run / Row
10 Push Ups
10 Ring Rows
5 Chin Ups
10 Air Squats
10 OH Walking Lunges
Take 20 Min to Reach 1 RM
12 Wall Balls 20/14
12 Burpee Box Jumps 24/20
12 KB High Pulls 53/35
400 meter and 400 meter run (do both!)
Movement Prep as a group:
10 ring rows
10 primal pull through
10 lateral lunges
Sumo Deadlift High Pull: Work to a 3 RM
4 rounds for time:
10 push press (75/55)
10 box jumps (24/20)
10 slam balls
10 toe to bar
5 minutes cardio: bike/row/run/jump rope
10 shoulder pass throughs
10 tubing overhead squats
5 inchworm with close arm push and cobra
30 second 3rd world squat stretch
MOBILITY as a group with your coach. Spend time on your shoulders because you are going to be using them today!
15 minutes work: Introduction to ROPE climbing and practice perfect form for GHD sit ups
OPEN WOD 14.2
For as long as possible:
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
TODAY'S MOTIVATION IS ABOUT:
I had a great conversation the other day about calories and it made me realize that far too many people don't really focus on the QUALITY of theircalories.
First off...contrary to popular belief...a calorie is NOT a calorie. What that means is that carbs, fats and protein calories are not equal because the body processes each in a distinct way, and these differences have a definite affect on weight management and health.
Think about it:
Two different people eat 2000 calories a day:Person #1 eats those calories in the form of NO br>Continue Reading
This week we are going to spend our time learning more about WHY NUTRITION IS SO IMPORTANT to reaching our goals.
This information is coming from the terrific website: http://www.precisionnutrition.com. If you want more info....go check out their website!
"Let me put this bluntly: exercise alone doesn’t really work all that well. Especially when looking at body composition related outcomes, like fat loss, for example – far and away the most important outcome most people are looking for.
Now, this isn’t just something I’m throwing out there.Several recent s>Continue Reading