VISABILITY // 12|14|17

The tree is up at the gym. Take an ornament or even a gift card would be awesome.

Hopefully you’ll bring your family & join us to wrap & have cookies Monday night. 


strength | skill

shoulder press 10, 8, 6, 4, 2



12 min amrap of:

25 pullups

50 hand release push ups

100 ohs #45 / #35

50 situps

25 kte


Posted in WOD

JUNIPER // 12|12|17

I am still working on the details (sizes, specific needs & wants) for our family we are helping. Until then, I have added some “generic” tags to the tree for you to pick from. Just use your best judgment until I have more info.

If you would like to contribute, but don’t want to get specific, a gift card is always welcome!! Even things like movie tickets or tickets to ice skate would make them so happy.


I am still planning to send an email & post here when I have more info.

strength | skill

Three sets of:
1a. Back Squat 3×8 @ 30X1
Rest 1 min
1b. Nose-to-Wall Handstand Hold x 45sec
Rest 1 min
1c. Side Planks x 30 seconds each side
Rest 1 min


2 rounds for time:

75 air squats

50 burpees




Posted in WOD

SHAZAM // 12|11|17

I am still waiting for the list of SPECIFICS for the family we are helping this Christmas. If I don’t have it by noon Monday, I’ll start by adding generics for those of you who can’t wait & I’ll get you specifics when I have them.

I’ll send an email + post here & at the gym as SOON as I know more.

We would love to have you & your family join us MONDAY, DECEMBER 18th to wrap & deliver the gifts. If you haven’t joined us before, I hope you can this year – it will make your Christmas heart burst!! We will have cookies & Christmas music & be done by 8:00.

If you can’t make it, but want to help, please have your gift to the gym NO LATER than Monday, December 18th at 7pm.


strength | skill

3 position power snatch: floor, above the knee, pockets.

Complete 10 times, adding weight as possible


wod | SHAZAM


3 rounds for time of:

100 DU’s

12 power snatch #115 / #75

6 burpee chest to bar

Posted in WOD

KNITTED // 12|8|17


strength | skill

Tabata back squat #95 / #65

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata handstand hold

Rest 1 minute

Tabata row



In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

6 Hang Squat Cleans #135 / #95

12 Box Jumps 24″/20″

Posted in WOD

BOUNTEOUS // 12|7|17

Each year we (our CrossFit Vapor family) sponsor a family in need & we hope to have you all join us again this year!! I have received the information for a family in need from Monica Cox, the counselor at Heber Valley Elementary School, whom I coordinate with every year. I will have ALL the information to you by Monday on needs, sizes, etc. I will send an email + post it online (here) & at the gym.

We will have a gift wrapping & delivery party MONDAY, DECEMBER 18TH at 7pm.  Families are invited. 

strength | skill

6 sets of pwr cleans x 1.1.1 (10 seconds between singles)



5 rounds for time of:

15 power cleans #165 / #115

50 double-unders

1 rope climb

Posted in WOD

FREIGHT TRAIN // 12|5|17


PUSH PLAY to see one of our new videos!! Share it if you want 🙂

strength | skill

1a. Deadlift 3×10 (use as a warmup)

1b. Hollow rock hold 45 sec.


strength | skill

Every 6 min for 36 min (6 sets) As fast as possible of:

10 ball slams  #30 / #25

10 sandbag over shoulder #150 / #100

10 Burpee Box Jump Overs 24″/20″

Posted in WOD

ADVOCARE // 12|4|17


Matt Cernyar will be in ALL of the classes tomorrow to offer info & samples of ADVOCARE! Here is his website if you want to do a little research of your own.

strength | skill

Thruster.  Take 12 min to build to a heavy triple.



20 min amrap of:

20 thrusters #95 / #65

20 bar facing burpees

20 CTB pullups

Posted in WOD