11/09/11 WOD

It’s been awhile since we celebrated a birthday crossfit style, but have no fear we have another birthday today!  Happy Birthday Ben, I saw this “Hero” workout on the main site the other day and I thought of you.  If you have ever been to a class with Ben he is like the energizer bunny, he keeps going and going and going…but with a lot of groaning noises as well.  This workout is perfect for you.



5 Rounds for time of:

3 Rope Climb ascents- 15″ (sub 15 pull-ups)

10 Toes to Bar

21 Walking lunge steps with 45lbs men/25 lbs women held overhead

Run 400 m

*Scale as needed.


11/08/11 WOD Results


We have another birthday to celebrate on Saturday, Cathy B, but  before then Cathy (the one on rower) wanted me to let everyone know that they are invited to her birthday party Nov 12th @ 7pm at the Copper Club in Ogden.  It is located at the corner of Grant and 24th street.


We have one more item of business, we have a unique situation for our Crossfit where it is open all the time and we can’t lock the doors after we are done.  Because of that we would ask that if there is no trainer present that the area is closed to everyone.  No exceptions, thank you.





Posted on: November 8, 2011admin

7 thoughts on “11/09/11 WOD

  1. Happy Birthday to the both of you!!! Now that I’m considered a “Master”, I’m proud that I can associate myself with the likes of top notch athletes and friends like you. Enjoy your day!

  2. Autumn, Keylee and I are super excited for swimming tomorrow morning! Please be patient with us – if anything, we will provide something for everyone else to laugh at as we try to swim! We will leave the arm floaties at home, but we are excited!

  3. Happy, Happy Birthday to Ben & Cathy – just keep doing what you are doing becuase you look great and you inspire those around you to push harder and never quit!

Leave a Reply

Your email address will not be published. Required fields are marked *