SLC CrossFit

Good morning! It’s a great day for fitness with your friends at SLC CrossFit! ⚡️🫵💪

Workout of the day:

Strength:
Overhead barbell lunges (alternating legs)
3X8

Metcon:

10 - 20 - 30 - 20 - 10

Burpee Box Jump Overs
Push Ups
Ab Mat Sit Ups

Box: 24/20' RX + 30/24'

Rx + Sub GHD for Sit Ups

We have loved seeing your growth and dedication to yourself, Rick! Your great attitude and hard work is contagious and impacts everyone around you. Thank you for always going the extra mile to help others out and clean up after workouts! Check your email, we dropped a little somethin' in there for you for winning member of the month!

CONGRATS! Clap it up!!

Let's get to know Rick!

Nickname:
Ricky T

What do you do for fun?
Ride motorcycles, golf,and kayaking

What's your favorite thing about the gym?
It's physical and mental therapy. Awesome coaches, great support from members!

What goals have you crushed since you've been a member with us?
Lost 11 lbs gained muscle. Down 6% body fat. I can now do strict pull ups.

What motivates you to come in and work so hard?
I owe it to myself and family to be healthy. Plus - look good, feel good. It's never too late.

What's your favorite movement to do in a workout?
Clean and jerks, and rowing

What's a fun fact or something we may not know about you?
I've turned my fears into my passions. I'm a grandpa x3 too!

Keep crushing it, Rick! ⚡️⚡️⚡️

Bundle up and come in for the best hour of your day! There’s nothing better than a great workout to finish out the week. ⚡️

The workout today has two parts: Fran & Cindy 🥵

9 Min cap for part 1
10:00 Cap for Part 2

Part 1 : Fran (9:00)
21-15-9
Thrusters (95/65 lb)
Pull-Ups

- Rest 3 From whenever you finish, Or 9 Min Cap -

Part 2:

5 Rounds of STRICT Cindy
(10:00)

5 Strict Pull-Ups
10 Hand Release Push-Ups
15 Air Squats

Just a reminder - there will not be any classes or open gym tomorrow! 🎄🎅

Alright, fam...

LAST CHANCE TO GET SIGNED UP!

- Our Christmas party & partner workout is this Saturday at 9 AM!

- If you need a partner, Coach Elijah created a Free Agent spreadsheet to help you find one! (Check your email!)

- If you'd like to come but don't want to participate in the competition, your ticket will account for a +1.

When you sign up, just put "party only" as your team name!

Don't miss out!

PS- No classes or open gym on Saturday

Happy Monday, SLCCF Fam! 

It's time to release Event 2 for Fit+Famous! DRUMROLL, PLEASE.... 

"The Scrooge" 

Remember, both events for this partner competition can be adjusted and scaled however needed! (just like in class!) 

Grab your partner and get signed up! Registration closes on Wednesday!

Are you at the edge of your seat?!

Event 1 for Fit+Famous is .... "THE GRISWOLD"(swipe to 👀)

We wanted you to be able to have some fun and lift some heavy weights before Event 2; we hear it's a burner. ;)

- Fit+Famous is THIS SATURDAY at 9AM! (all Saturday classes & open gym are canceled, so you might as well just sign up!)

- Registration closes on WEDNESDAY!

- Grab a partner and get signed up!

After the competition, we will serve food, dessert, and mimosas and start the new 12 Days of Fitmas Giveaway tradition!

This will be SO much fun; get signed up ASAP!

We have one more class today at noon! Come on in and “BURN THE TURKEY” with us! 🔥

Gobble 'til you wobble, then hit the gym to shake off those Thanksgiving vibes! 🏋️‍♂️🍗

Wishing our fitness family a happy and healthy Thanksgiving.

8 AM & 9:15 AM classes today
8 AM, 9 AM, and Noon tomorrow

We have something special cookin for you on Thanksgiving Day and Friday!

Swipe to see what’s on the menu 🤤

🦃 Earn the Turkey
👉Thursday- 8 am & 9:15 am

🔥Burn the Turkey Friday
👉 Friday - 8 am, 9 am, noon

See you soon!

KB Class tomorrow!

If you know Coach Aaron, you know he is the MASTER when it comes to all things kettlebell!

We are excited to offer the opportunity to have him coach a kettlebell specific technique session and workout!

Join us on tomorrow, Tuesday, November 21st and Thursday, November 30th at 5:30 PM for Coach Aaron's KB class!
m.jeffers

Did you hear?! We announced the SLCCF Christmas Party details in the newsletter last night! Swipe for details!

Our annual SLCCF Christmas Party will be a partner competition this year! 🎄

You and your partner can dress up as your favorite holiday movie character for a chance to win the Best Dressed award!

There's no restriction on how you partner up, so find a partner, get registered, and start planning your costume!

Here are a few more details: 👀

🎅The competition will start at 9AM on Saturday, December 2nd. You can expect 2 or 3 events, followed by catered lunch, mimosas, and dessert!

🎅Instead of a white elephant gift, bring a toy to donate to Toys for Tots!

🎅 We will be doing our annual awards ceremony to highlight a few of our awesome members (you are all amazing btw 😘)

🎅We will be adding in a new tradition “12 Days of Fitmas” where we will draw names for everyone registered and giveaway over $1500 dollars in gift cards and prizes (like Nike Metcons!)

🎅Cash prizes will also be given to teams for Best Team Name, Spirit Award, and Best Dressed!

‼️ Members only comp! ALL SKILL LEVELS WELCOME ‼️

Sign up with the QR code posted at the gym, on the Slccf online store, or with the link in stories!

It’s going to be a very Merry LIFTMAS!

🧈Move like butta with Brock 🧈

MOBILITY WITH COACH BROCK EVERY WEDNESDAY AT 5:30 PM! Sign up in advance to snag your spot!

‼️ BONUS MOBILITY CLASS ‼️
👉 This Sunday (11/19) at 10AM!
*unlimited spots available, no need to sign up beforehand

Honoring our veterans today with the workout “SCOTTY”

This workout is dedicated to Scotty Wirtz who was killed in Syria by a su***de bomber on January 16, 2019. He was working for the Defense Intelligence Agency (DIA) at the time.

Born on December 12, 1976, Wirtz was a Navy Seal for 10 years. He had been employed by the Defense Intelligence Agency since 2017 and completed three deployments for the agency in the Middle East.

His military awards and decorations include the SEAL Insignia, Navy and Marine Corps Achievement Medal, Good Conduct Medal, National Defense Service Medal, Rifle Marksmanship Ribbon, and Pistol Expert Medal. His DIA awards include the Secretary of Defense Medal for the Global War on Terrorism.

The rep scheme signifies:
– 5 rounds for the SEAL Team 5
– 216 reps per round for the BUDS Class 216

Thank you for your service and dedication to our country 🇺🇸

We have something special for you!

On Wednesday, November 8th, CrossFit Games athlete Cole Sager and his team from will be coming by SLCCF to coach the 6PM class! It will end with a recovery session with the products from Chirp.

You don’t have to be a member to come in for this special guest appearance workout with Cole!

Can’t wait to see you

Hey SLC Members! It's that time again! Every quarter we offer FREE fitness consultations to help you strategize on how best to achieve your fitness goals. These consultations are absolutely FREE for all members! This next round will be starting Nov. 6-17!

Over the past year we've seen some HUGE client wins from these consults. Just a few highlights include:

1. First muscle up

2. Client losing 4% body fat

3. Lifetime clean and jerk PR

4. First double-unders

Have a fitness goal but not sure how to achieve it? Need a plan? Book a free consultation now.

While attending the gym regularly will definitely get you closer to your goals, outlining a specific plan can drastically shorten the time it takes to achieve those goals.

What is your next goal?

Want to lose 15lbs or 3% body fat?

Gain 5lbs of muscle?

Finally be able to do double unders?

Get that bar muscle up that you've been chasing?

Don't wait! Book a session today. Your coach will sit down with you to lay out a plan on how to best achieve it in the shortest time possible. This strategy session is absolutely FREE.

These free strategy sessions will be available from Nov 6-17. The link to schedule is in your email, or ask coach mike to set you up. If you can't make any of the scheduled times, feel free to email us at [email protected] to see if we can get you in at another time!

Fit Road Map Sessions are our FAV because we get to help YOU even more 🙌🫵💪

It’s a new month and a great day to workout! 😁

Come in for the best hour of your day!

WOD 11/1/23

21 - 15 - 9
T2B
Ski Cals
Plate Deficit Push Ups

RX + = use parralletes instead of Plates

The people have spoken! 🗣️

The winner of the 2023 costume contest remains undefeated!

Clap it up for Marilyn aka STEPHEN!

We LOVED all of the costumes, it was so fun to see you guys get so creative!

A close second place was Waldo 👀 aka Marianne!

Third place was Popeye and Olive Oil aka Zach and Audrey!

Stephen, you are the proud owner of a Stanley mug 💁‍♂️

Marianne, Zach, and Audrey, we have a special edition SLC CrossFit patch for you guys for placing in the top 3!

Come on in today for a fun partner workout with your Halloween costume on!

The winner of the costume contest gets a Stanley Mug! 💀👻🎃

HEY BOO! 🎃👻

A fun partner workout will be programmed for Monday, October 30th!

Come in with your best costume to workout in.

Each class will take a group photo of everyone that was dressed up and we will vote on the best costume!

The winner will get a 40oz Stanley Quencher mug!

PS. Halloween hours (Tuesday, October 31st) will be normal!

The best part about starting your day with some running is that it’s a pretty good guarantee that your day won’t get any worse 🫠🤪

just kiddinggggg… who doesn’t love a good ol’ 800m run 😅

See you soon!

25 x 5 HS Walk OR 15 WW
800 M Run
25 Box Jumps Ups
45/36 Cal Bike
15 Box Jump Overs

Box : 24/20

Clap it up for our challenge winner, Dodie!

Dodie worked with Coach Taylor through the challenge and totally crushed it! Here’s what she had to say:

“I have grown a lot throughout this challenge. I had all the things prepared each week like protein, fruits, and veggies. I’m a creature of habit and I just needed to adjust. But I felt really good throughout the challenge. I am sleeping better and moved more. I even increased my daily steps by 4k steps a day. I have 2 more months of 2023 and I want to give it my all.”

We are so excited to see you continue to work hard and crush your goals!

Give Dodie a high-five when you see her at the gym!

Getting fit & having fun, one high five at a time 🫸💥🫷

It’s Monday! Come in for some high fives after you PR your 3 rep max front squat! 🤩

Way to go, Victoria!

She is the winner for the mini challenge of max burpees in the Eat Clean WOD Mean Nutrition Challenge!

We are headed into the final week of the challenge, who’s going to win the whole thing!? 👏🏼😎

You know what day it is ⚡️⚡️

Never skip a Monday! Starting your week off with a workout will set the tone for a more productive & fitness filled week

👊 🫵 💪

Plus, it’s a hero workout today 🇺🇸

DT
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

BB: 135/85

CrossFit often pays tribute to fallen servicemen with a “hero” workout named in their honor. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom.

We are almost one month away from GGRX! This year it will be hosted at West Haven CrossFit ⚡️

Don’t worry, Coach Mike will still be behind the mic hyping y’all up 🤩

Be sure to grab your team and get signed up before the end of this month to get all of the GGrx perks! We’ve got tanks, tshirts, and team name signs, sign up before October 30th to guarantee yours!

Where: West Haven CrossFit
When: November 18th, 2023

Teams of 3 with two divisions!

If you need help finding a team, DM us or !

Let’s gooooo!

Congrats to Winston for being the winner of week 1 in the Eat Lean WOD Mean Challenge!

The first week’s challenge was for most steps. We had some amazing performances but Winston crushed it with 62,122 steps!

🦶🦶🦶

Each week we issue a new challenge
This week’s challenge is for most burpees 🫠

Who’s gonna win this one?

🔥 Elevate Your Fitness with our Kettlebell FUNdamentals Specialty Class! 💪

Ready to transform your workouts and unlock a new level of strength, endurance, and skill? Join our Kettlebell FUNdamentals Specialty Class With Coach Aaron at SLC CrossFit!

🏋️‍♀️ What You'll Gain:

✅ Foundational Kettlebell Techniques
✅ Master your swing, clean, and jerk
✅ Learn some fun KB complexes
✅ Improve Core Strength
✅ Enhance Mobility

📅 Course Highlights:

🔹 Expert Instruction from Coach Aaron
🔹 Exclusive Specialty Course
🔹 All Levels Welcome
🔹 Learn Fun and New Kettlebell Workouts

Don't miss out! Limited spots are available. Members & non-members are welcome to participate.

Grab a kettlebell, and let's swing into action! 💥

Sign up today with the link in stories or the QR code at the gym!

In our most popular blog post to date, Coach Justin discusses the 9 Reasons Why You Aren’t Getting Results.

Let’s dive into reason #7: NO PATIENCE

“The path to any worthwhile achievement will be a long one, but those with the patience to walk it will see it pay off. “

Despite your best efforts, sometimes plateaus happen. Sometimes your body just needs a little time before things start to happen. Fitness is not a straight line from your starting point to your end goal. It can be a series of ups and downs, struggles and successes. The best thing we can do is create a great plan, work that plan, and have the patience to see it pay off.

Patience is the ability to remain steadfast despite opposition, difficulty, or adversity- and believe us, you will experience plenty of adversity in the pursuit of your fitness journey. The very nature of fitness is exposing your body to some form of adversity, and then recovering from it so you can grow. Doing it once won’t change anything. It’s only through this repeated process that we will experience change and this repeated process will take time.

If you lack patience, you’ll constantly be looking for the newer, sexier product, diet, or fitness program and typically jump to the next thing before you see your hard work payoff.

The truth is, nothing worth having comes easy. If you’re jumping from one thing to the next trying to minimize your effort, the only thing you’re really doing is minimizing your results. Have patience in your nutritional and fitness strategies and give them time to work.

If you want to read the rest of this blog, visit our website —> blog

https://slccrossfit.com/blog/9-reasons-why-you-arent-getting-results

SLCCF MOBILITY with Coach Brock starts tomorrow!!

The new mobility class is every Wednesday at 5:15 PM!

Move better, perform better, FEEL better and get out of pain!

See you tomorrow!

Today we are working on your squat clean in the strength section of the workout 💪

Every 2 Minutes for 12 Minutes

2 Heavy Squat Cleans

*Barbell Can Be Dropped, Not TNG *
RPE 9

Time to lift some heavy s**t! 🚀

LAST FEW HOURS TO REGISTER!

Here's what you can expect from this challenge:

🏋️‍♀️ Improved gym performance that'll have you lifting, running, and sweating like a champ.

🍏 Basic foundational nutrition habits that are easy to stick to, even amidst holiday temptation.

💪 A community of like-minded individuals to cheer you on and share your wins with, plus a 1:1 coach to hold you accountable along the way.

🎁 Prizes and surprises along the way to keep you motivated!

You don't want to miss out on this one...

Sign up with the QR code at the gym, the link in your email, or the link in stories!

One more day to register for the 21-day nutrition challenge, Eat Clean WOD Mean!

Picture this: You, in the best shape of your life, confidently navigating the holiday food and parties like a pro, knowing you've got the nutritional knowledge to fuel your body AND enjoy the occasional holiday treat guilt-free.

You're hitting PR's left and right and you're bursting with energy and stamina to crush your workouts at the gym.

Your clothes aren't feeling too tight anymore and you feel like a brand-new person! Plus, you look like a million bucks in your Fit + Fancy Holiday outfit :)

Sounds like it's too good to be true, right?

What if we told you we have JUST the thing to kickstart your journey to achieve all of it?!

Introducing... the 21-Day Nutrition Challenge!

Here's what you can expect from this challenge:

🏋️‍♀️ Improved gym performance that'll have you lifting, running, and sweating like a champ.

🍏 Basic foundational nutrition habits that are easy to stick to, even amidst holiday temptation.

💪 A community of like-minded individuals to cheer you on and share your wins with, plus a 1:1 coach to hold you accountable along the way.

🎁 Prizes and surprises along the way to keep you motivated!

You don't want to miss out on this one...

Registration closes in 4 days, so get signed up today!

Here’s what you can expect from the “Eat Clean WOD Mean” Nutrition Challenge:

Each week, you will be challenged with a nutrition habit that focuses on building your plates, incorporating protein, and adding fruits/veggies throughout your day.

Week 1- Balanced meal building: Each balanced meal you build throughout the day will be worth 1 point.

Week 2- Balanced meal + protein target: You will accumulate 1 point for each balanced meal, and add in the habit of a daily protein goal that you will get 5 points for.

Week 3: Build balanced meals + hit a protein target + have 3 cups of fruits/veggies a day: You will accumulate 1 point for each balanced meal, 5 points for hitting your protein goal each day, and add in the habit of incorporating 1 cup of fruit and 2 cups of veggies each day to earn 7 points.

You'll also have weekly mini challenges, weekly check-ins with your 1:1 coach, and lots of recipe and meal plan resources that will make this challenge a breeze for you!

Get signed up now; registration is filling fast!

You don't have to be a member to sign up, so if you have friends or family that would like to join, go ahead and get them on board!

“Why was Cinderella so bad at soccer?” 👇🏻

Every 2:00 For 8 Rounds
10 Hang Power Snatches
10 Hang Power Cleans
Max Row Cals w/ remaining of 2:00 Window

BB; Rx 45/35 Rx + 65/55

** because she kept running away from the ball! 🤣🥳

Joke & workout courtesy of Coach E ()

The holidays are right around the corner!

EAT CLEAN WOD MEAN ⚡️21-day nutrition challenge

The challenge starts on October 2nd and wraps up on October 22nd, just in time for Halloween and the holidays beyond that!

Eat Clean WOD Mean will help you establish the foundation you need not just to survive the holiday season full of drinks, treats, and delicious food, but it will help you THRIVE so you don't feel like you're starting from square one when January 1st rolls around.

Check your emails to sign up or comment 🔥 below and we will send the link!

EAT CLEAN, WOD MEAN 🔥

Did you hear?!

This is our last nutrition challenge of 2023! If you're ready to reset after the fun summer months and get ready to get into a good groove with your habits and nutrition, this challenge is just the thing you need. You will be assigned to a coach to help guide you through your 21-days and hold you extra accountable to the tasks and habits. Because, let's be honest, we all kinda know what we SHOULD be doing, sometimes we just need a little help actually doing it ;)

Here are the details:

Starts: Monday, October 2nd
Ends: Sunday, October 22nd
Registration: $97
Registration closes 9/28 (spots are limited)

Cash Prize: $150 for the best transformation, most participation, most points accumulated, and best attitude overall!

What the challenge is about: Each week you will be challenged with a nutrition habit that focuses on building your plates, incorporating protein, and adding fruits/veggies throughout your day.

Get signed up today!

You can find the link in your email, here in stories, or just comment 🔥 and I’ll DM you the registration link!

Buh bye chest 🥵😮‍💨👋

(You might be feeling this one tomorrow)

3 RFT
20 reps bench @ 50 % body weight
200 m run
10 reps Bench Press (same weight)
4 Shuttle Runs ( 25' x 2 =1)

Buy Out: RX 30 Push Ups OR RX + 25' x 3 HS Walk

Congratulations to Coach E and Team No Excuse for taking first place at in the intermediate division!





Way to go and represent SLCCF! ⚡️