ZING // 10|16|17

We had a great day at Festivus Games on Saturday. Everyone did so well & we had awesome support from friends, family & Vapor members.

Tristi & McCall placed 2nd overall in Women’s Novice.

Jami & Kaitlyn placed 5th in overall Women’s Intermediate.

Jed & Daniel placed 9th overall in Mens Intermediate & had a VERY impressive 1st place finish in event #4.

Hopefully those who didn’t participate (as well as those who did) are looking forward to THE HEBER HUMBLER coming up in February at CrossFit Vapor!! There will be a scaled & an Rx’d division. More details will follow!!

strength | skill

clean & jerk / warm up to todays weight for the work out

 

wod | ZING

On a 15-minute clock, for max reps each round:

0:00-3:00: run 400 meters then AMRAP pull-ups
Rest 1 minute

4:00-7:00: run 400 meters then AMPAP clean and jerks #155 / #105
Rest 1 minute

8:00-11:00: run 400 meters then AMRAP pull-ups
Rest 1 minute

12:00-15:00: run 400 meters then AMPAP clean and jerks #155 / #105

 

Posted in WOD

FRI-NALLY // 10|13|17

FNX ORDER DUE TOMORROW.

FESTIVUS GAMES is tomorrow! If you want to come cheer on the Vapor teams, its at Hermes CrossFit in Spanish Fork. Competition starts at 9am.

Attendance at Friday nights classes has been SLIM (like 0-3 people) for the last few months. We need an AVERAGE of 4 people to keep the class. If it’s important to you for us to continue the class, make sure you’re here!! We will make a decision at the end of October about Friday night classes.

 

strength | skill

complete as much as possible in 10 minutes

20 turkish get ups

20 pistols (lower to a box, stand up if you are capable)

20 eccentric HSPU (3 sec lower under control, no push up – use parallettes if it’s easy)

 

wod | FRI-NALLY

12 min AMRAP

50′ handstand walk (must cross 5′ intervals)

15 wtd situps #45 / #25

20 alt. pistols

Posted in WOD

SLIM SHADEY // 10|12|17

FNX ORDERS DUE SATURDAY.

Attendance at Friday nights classes has been SLIM (like 0-3 people) for the last few months. We need an AVERAGE of 4 people to keep the class. If it’s important to you for us to continue the class, make sure you’re here!! We will make a decision at the end of October about Friday night classes.

strength | skill

overhead squat / build to your heaviest unbroken set of 10

 

wod | SLIM SHADEY

5 rounds:

20 wb shots #20 / #14

20 SDHP #75 / #55

20 box jumps 20″

20 push press #75 / #55

20 du’s

REST EXACTLY 1 MIN BETWEEN ROUNDS

Posted in WOD

FIBERGLASS // 10|10|17

We will be placing an order for FNX supplements this week. YOU HAVE UNTIL SATURDAY TO PLACE YOUR ORDER. If you’d like to try something, fill out the order form at the gym VAPOR MEMBERS RECEIVE 20% OFF RETAIL PRICE. That’s 20% off the prices listed on their website. I’m exited to try the AM Protein blend & the pre-workout!!

We are excited to see how you like them & will make a plan to order FNX and/or PROGENEX as you (our members) would like!!

If you want / need Progenex, go ahead and order from their website this month on your own.

strength | skill

behind the neck push press / 5 x 5

 

wod | FIBERGLASS

On a 20 min running clock, every 5 min, complete:

10 UNBROKEN deadlift #185 / #135

200m sprint

10 UNBROKEN deadlift #185 / #135

*score is combined time for all 4 sets

Posted in WOD

FNX // 10|9|17

Tomorrow between the 5am & 6am classes, Brennan Fjord (CrossFit Games athlete) will be at the gym with samples of a new product line he & Adrian Conway (both members of the Ute CrossFit team that just won the CrossFit games) developed. He will leave samples for those who aren’t morning athletes.

Brennan & Adrian are both formerly Progenex sponsored athletes, so they know the standards their products are up against. They offer a wide variety of supplements (pre & post workout, BCAA’s, etc) with several flavor options.

If you have questions about how to make supplements work for you, or what you should be using, attending while Brennan is here to ask questions would be a good idea. I’ll get info about placing orders & pass it on.

HERE is a link to thier website – specifically their “best sellers.”

strength | skill

back squat 4 x 3 @ 75%

 

wod | FNX

5 rounds for time:

12 reverse lunges #135 / #95 (front rack)

8 power cleans

12 ttb

Posted in WOD

PRANKS FOR NOTHIN’ // 10|6|17

wod | PRANKS FOR NOTHIN’

  • teams of 2
  • 1 person working at a time
  • both partners must run together

100 burpees

400m run

200 air squats

400m run

300 push ups

400m run

200 air squats

400m run

100 burpees

Posted in WOD