About Us

Welcome to CrossFit Miners Town. We are a certified CrossFit Affiliate located in Park City, Utah. It's our job to increase your health, your performance, and put a smile on your face. Here at CrossFit Miners Town fitness is for everyone. It doesn't matter if you are out of shape or competing at the highest level. Our program and movements are scalable and adapted to your skill and ability level every session by your Coach. CrossFit Miners Town is genuinely dedicated and passionate about bringing these positive changes to you.

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Miners Town Blog

Main – CrossFit

(No Measure)

Coach’s Choice

Metcon (Time)

AD Max Cals in 2 mins

Rest 2 Mins.

For time:
20 Power Cleans (125/75)
75 Double Unders
15 Power Cleans (135/85)
50 DOuble Unders
10 Power Cleans (145/95)
25 Double Unders

Rest 2 Mins.

AD Max Cals in 2 mins.

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CrossFit Minerstown

Warm Up

Burgner Warm Up w/ barbell

EMOM 6 Mins.
3 TNG Power Cleans @ 70%

4 Sets of
30 Secs. 90% of AER Pace

AMRAP 5 Mins.
7 TTB
10 Wall Balls (20/14)

This seems like a hodge-podge of stuff, right? Wrong! There are 2 elements here that are consistent in each piece, can you name them?

Push Ups for Charity’s box of goodies!!

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CrossFit Minerstown

Coach’s Choice

Back Squat

Tempo @30×1 – 60% x5, 65% x3, 70% x2, 80% x2, 90% x1, 95%+

-Do NOT tie your PR!

“If the bar aint bending you’re just pretending”

This guy is squatting in jeans and vans……he would steal your lunch money and give you a swirly!

dave-draper-squat

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CrossFit Minerstown

Coach’s Choice

AMRAP 20 Mins.
20 Thrusters (115/75)
20 Pull Ups
20 Burpees

 

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CrossFit Minerstown

Warm Up

Coach’s Choice

“Partner WOD”
EMOM 8 Mins.
AD 20 Cals
8 burpees
-Rotate every min

Rest 4 Mins.

EMOM 8 Mins.
Run 200m
20 Hollow Rocks
- Rotate every min.

Rest 4 Mins.

EMOM 8 Mins.
Row 12 Cals
30 sec. Hold
-rotate positions (on both hands, side plank on right forearm, switch, etc.)

Dana!! Do you have the brass to do this?

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CrossFit Minerstown

Coach’s Choice

Build to your heaviest effort for the following complex:

1 High Hang Clean
1 Hang Clean (above knee)
1 Hang Clean (below the knee)

-If you miss any potion of the complex= no rep
-Your hands must be on the barbell the entire complex, else no rep

Tylla is leaving us for the summer but will be back in the winter!! Safe travels back to North Dakota we will miss you!

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CrossFit Minerstown

Warm Up:

Coach’s Choice

EMOM 10 Mins.
ODD – 5 SIngle Arm KB Snatches/per arm (70/53)
EVEN – 30 sec. FLR on rings

Rest 5 mins.

ODD – 35 Double Unders
EVEN – 5 Hang Power Cleans (155/95)
- Speed through hips
- Speed over loading is focus

 

That’ll leave a mark! Here is how it happened……Matt: “Why did you do that?” Grace: “I shouldn’t have to tell you twice!” 247786_10152837399615327_1975245983_n

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CrossFit Minerstown

Warm-up

Coach’s Choice

30 Pull Ups
30 Back Squats (135/95) – From the floor
30 Push Ups
30 Front Squats (115/75)
30 Burpees
30 OHS (75/55)
30 Box Jumps (24/20)

Now that’s capturing the moment! Nice Kristina!! 1511374_10151986161065863_7554335957943098232_n

 

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CrossFit Minerstown

Warm-up

Coach’s Choice

A.) 60 Shoulder to Overhead (115/75)
-Every 30 secs. perform 3 burpees
-ex. if you take 10 secs to do 3 burpees you only have 20 secs. to work. So do fast burpees
-8 min. time cap
-if you dont finish add 1 sec for every shoulder to overhead rep you missed

Rest as Needed

B.)
For time:
50 Cals on AD
30 Cals on rower
200m sprint

score is time combined from both A and B

Howard doing yet another thing Paul cant, surfing!!! Howard is also able to do full range of motion push ups……..Flowrider 042

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CrossFit Minerstown

As we are constantly making an effort to make your experience better at the gym we decided to add a shower/locker room/remodeled bathroom with an operable toilet and as a result we needed to dig up a old sewer line. We have had workers there for two 10 hour days digging out 20′ of completely rotted through sewer line and are still digging to find an intact line to tie back into. As a result of the amount of dust, dirt and not completed work, we are canceling classes to ensure we do a thorough clean up! We will be good to go on Tuesday and for the rest of the week! I apologize for any inconvenience. Check the blog I will put up 3 home WOD’s for you to do!! The men doing this said they will be there until at least 9 tonight and are brining up a third guy to help. Here is what is happening as I am posting this.

 

photo

Option #1
“Susan” – 5 rounds
Run 200m
10 squats
10 push ups

Option #2
For time:
10-9-8-7-6-5-4-3-2-1
Burpies
Sit ups

Option #3
Run 3 miles
Every 800m stop and do
10 burpees

Thanks again for your understanding!!

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