Crossfit Miners Town Info

 

Crossfit WOD

10/20/14

By Crossfit Miners Town
Oct 19, 2014

CrossFit Miners Town



For Time:
5-4-3-2-1
Clean and Jerk (155/105)
15-12-9-6-3
Pull Ups

We have a team competing! Please come out and support at Lulu Lemon Trolly Square!! Liem, Rachel, Dean and Tiny will be throwing down!!

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10/18/14

By Crossfit Miners Town
Oct 17, 2014

CrossFit Miners Town



In teams of two:
-Divide work evenly
For Time:
200 Du's
42 Front Squats
200 Du's
30 Front Squats
200 Du's
18 Front Squats

-Barbell comes from the floor
-You can squat clean your first rep

10/17/14

By Crossfit Miners Town
Oct 16, 2014

CrossFit Miners Town


Metcon (Distance)


A.) Take 5-7 mins. to work on variations of Hand Stands. Work on holds that are tough FOR YOU
-Hand Stand Walk for Distance
-Hand Stand Hold against the wall but try to take heels off of the wall
-Hand Stand hold with heels against the wall
-Hand Stand hold chest facing the wall

Metcon (AMRAP - Reps)


B.) AMRAP 3 mins
-Strict Pull Ups


C.) AMRAP 5 mins.
5 Deadlifts (250/135)
20 Double Unders

Metcon (Time)


Endurance Workout


Endurance WOD
4 Rounds for time
- 5 Wall Walks
- 20 TTB
- 25 overhead lunges (45/25)
- 400m Run

Southern Utah! 10404317_458848024254028_3437661845849338836_n

Photo Courtesy of Andy Nelson.

10/16/14

By Crossfit Miners Town
Oct 15, 2014

CrossFit Miners Town

A.)
Split Jerk 1.1.1.1.1.1.1 - Speed and tech. is the focus, NOT LOADING
-Do not exceed 80% of 1 RM
-Barbell comes from the rack


21-15-9
Knees to Elbows
Burpess
Run 400m between sets

10/22, Wednesday night at 7pm, we will be descending on the Paint Mixer to paint this masterpiece that Marley has designed for us! There are only 53 spots, lets fill the seats!!

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10/15/14

By Crossfit Miners Town
Oct 14, 2014

Main - CrossFit


Metcon (Time)


6 Rounds For Time:
1 Rope Climb
3 Hang Power Cleans (185/105)
5 Box Jump Overs (30"/24")

10/14/14

By Crossfit Miners Town
Oct 13, 2014

CrossFit Miners Town



EMOM 12 Mins.
ODD - 5 Strict Presses (You choose loading)
EVEN - 3-5 MU's/ or CTB Pull Ups/ or Pull ups (Pick one you are efficient at)

Rest 3 Mins.

EMOM 12 Mins.
ODD - Row 12 Cals
EVEN - Power Snatches 1.1.1 (SPEED! 55-60% of 1 RM)

True.

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10/13/14

By Crossfit Miners Town
Oct 12, 2014

CrossFit Miners Town

A.) Squat Clean Thruster (5 attempts at max loading 1.1.1.1.1)

Metcon (AMRAP - Reps)
Take 75% of "A" and......

B.)"Death by Thrusters"

1 Thruster in Min. 1

2 Thrusters in Min. 2

3 Thrusters in Min. 3

4 Thrusters in Min. 4

5 Thrusters in Min. 5

Continue this rep scheme until you can no longer complete the amounts of reps in that given time.

Michael and his brother taking in the Seattle game! There might not be a more raucous environment in the NFL! Enjoy boys!

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10/11/14

By Crossfit Miners Town
Oct 10, 2014

CrossFit Miners Town


"Partner Workout"
Row 2000m (Switching Every 250)
75 Box Jumps (24"/20")
50 Toes to Bar (The partner who is not working must do a static hold from the bar)
75 Box Jump Overs (24"/20")
Run 2000m (Switching Every 250)

10/10/14

By Crossfit Miners Town
Oct 09, 2014

CrossFit Miners Town



3 Rounds for time:
30 Double Unders
25 Wall Balls (20/14)
20 CTB Pull Ups

-Yes, DU's again. PRACTICE THEM!!!

I love this picture! A picture of defiance!! A whole lot of "Fu@k You" going on!

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"The man’s name was Horace Greasley. He was a British POW famous for escaping over 200 times to visit his girlfriend, a local Jewish girl named Rosa Rauchbach. Why did he keep going back? Loyalty. He returned every time with extra food or other contraband to share with his fellow captives. Greasley spent 5 years as a prisoner of war, during which time he served as camp barber and worked in the marble quarries.

Following capture, the men were forced to march for ten weeks from France to Poland. The men suffered deplorable conditions and spent a winter, in temperatures as low as -40C, lodged in an old horse stable. Those who survived the march and train transfer were beaten, tortured, and starved. Greasley was once beaten so badly he lay unconscious for 2 days. His biography, “Do the Birds Still Sing in Hell?” was published in 2008 and is now slated to become a movie. Two years after the book’s release, he died at age 91.

When I see this photo, I always admire the defiance in his face. He refused to be broken. Be that guy."

10/09/14

By Crossfit Miners Town
Oct 08, 2014

CrossFit Miners Town



Run 800m
Then:
3 Rounds of
75 Double Unders
10 HSPU
Immediately into a 1k Row
Then:
3 Rounds
30 HR Push Ups
15 Toes to Bar

THIS GUY IS BACK!!!!! 10300317_10152542915840831_6463233295341094223_n

  1. Jeff Brz says:

    Is that the guy with the asian man tat on the back of his leg ???

10/08/14

By Crossfit Miners Town
Oct 07, 2014

Main - CrossFit


Overhead Squat

Metcon (Weight)


Min 1: 7 unbroken Hang Power Cleans + 1 Jerk, 135/95
Min 2: 6 unbroken Hang Power Cleans + 2 unbroken Jerks, 135/95
Min 3: 5 unbroken Hang Power Cleans + 3 unbroken Jerks, 135/95
Min 4: 4 unbroken Hang Power Cleans + 4 unbroken Jerks, 135/95
Min 5: 3 unbroken Hang Power Cleans + 5 unbroken Jerks, 135/95
Min 6: 2 unbroken Hang Power Cleans + 6 unbroken Jerks, 135/95
Min 7: 1 Hang Squat Power + 7 unbroken Jerks, 135/95

10/08/14

By Crossfit Miners Town
Oct 07, 2014

CrossFit Miners Town

A.)
Take 10 attempts to build up to a Heavy Overhead Squat in 15 mins.

B.)
Min 1: 7 unbroken Hang Power Cleans + 1 Push Jerk, 135/95
Min 2: 6 unbroken Hang Power Cleans + 2 unbroken Push Jerks, 135/95
Min 3: 5 unbroken Hang Power Cleans + 3 unbroken Push Jerks, 135/95
Min 4: 4 unbroken Hang Power Cleans + 4 unbroken Push Jerks, 135/95
Min 5: 3 unbroken Hang Power Cleans + 5 unbroken Push Jerks, 135/95
Min 6: 2 unbroken Hang Power Cleans + 6 unbroken Push Jerks, 135/95
Min 7: 1 Hang Squat Power + 7 unbroken Push Jerks, 135/95

10/07/14

By Crossfit Miners Town
Oct 06, 2014

CrossFit Miners Town

A.)5 Rounds
7 Power Snatches (Use 60-65% of 1 RM) Burpee Over bar

B.) One Max Effort set of Push ups

You CANNOT rest in a down ward dog position
You CANNOT take one hand off of the ground and rest one arm and then the other
No part of your body can touch the ground when in the rest position
You CAN ONLY rest in a plank position. Ankles in line with hips and hips in line with shoulders
STRICT guidelines and ABSOLUTELY NO WORMING!!

Who felt this way after Helen?

exhausted

10/06/14

By Crossfit Miners Town
Oct 05, 2014

CrossFit Miners Town


Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

- We did this last on 1/20/14
-Compare and BEAT!

Crazy Saturday in college football!!

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10/04/14

By Crossfit Miners Town
Oct 03, 2014

CrossFit Miners Town

4 rounds
60 Double Unders
30 Wallballs (20,14)
20 Deadlifts (185,115)
100m med ball run (both partners run 100m each per run, separately per round)

-split up work as you see fit!

10/03/14

By Crossfit Miners Town
Oct 02, 2014

CrossFit Miners Town


In 12 mins. get as far as you can with the following rep scheme
3,6,9,12,15, etc.

Pull Ups
Burpee Box Jump Overs (24/20)

-Increase by 3's until time expires

We live in a pretty incredible place. Thanks for sharing this Cal!! 1601375_10204119878628884_6268033665827633654_n

10/2/14

By Crossfit Miners Town
Oct 01, 2014

CrossFit Miners Town


A.) Hang Power Clean in 15 mins.
-Build to a heavy single
-Build to 70% how you like. Once you hit 70% men increase loading 10# per set and women 5#

B.) 2 Rounds
Run 400m
15 Hang Power Cleans (Use 75% of "A")
30 Pistols (15/leg)

I get a lot of question about this shirt!

Click on this link to read the story a true Legend! If you havent read Chris Kyle's book, I highly recommend it!!

http://www.forged.com/collections/the-legend

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10/01/14

By Crossfit Miners Town
Sep 30, 2014

CrossFit Miners Town


In 4 Mins.
Row 600m
With the remaining of time:
AMRAP Burpees

-Your score is total burpees

*Rest 3 Mins*

AMRAP 4 Mins.
6 STOH (115/75)
5 T2B
15 DU

-Score is total Rounds Completed!!

*Rest 3 Mins*

AMRAP 4 Min.
6 Box Jumps (20")
6 KBS (53/35)
6 wall balls (20/14)

-Score is total Rounds Completed!!

Howard and Paul have been work out partners for years!!!!

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  1. Paul says:

    I like it more when Howie wears his silkies and spots my bench though ;)

09/30/14

By Crossfit Miners Town
Sep 29, 2014

CrossFit Miners Town


A.) Front Squat
Take 20 mins. to find your new 1 RM!
-We need to know this number to measure progress! Get in the gym we will be training percentages and need this number in the coming weeks/months!!

B.)For Time:
Run 800m
15 Cleans (Use 40% of your 1RM - to be done unbroken!)
10 Strict Pull Ups
15 Cleans
10 Strict Pull Ups
Run 800m

Ariel showing us what is possible!

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This picture brings a lot of emotions to the surface for me. It is simply more than just a picture or an amazing hold (I mean really, that is impressive) it is a snap shot in time of a journey in my life. A journey and a path that I continue on today, tomorrow, next month and for many years to come. I share this journey with YOU TOWNIES! You allow me the ability to influence your lives which I believe far exceeds health and fitness, and for that privilege that you allow me, I am for ever grateful, humbled and honored. With that honor comes responsibility on my part, to be steady, headstrong and knowledgeable when it comes to what is best for the gym and for each and every member of CFMT. In the coming months there will be changes made to the gym (there will be more on this later) changes that I believe, are for the betterment of the community.

This picture was taken at a time in my life where I was trying to build a gym and a brand, not a CrossFit brand, I was building the Miners Town brand and trying to figure out what the hell that meant. I have failed as many times as I have succeeded, if I am being truthful its probably significantly more fails. People like businesses fail at some point, and I believe they MUST at to truly succeed and if you haven't failed you have pushed to do better, push in a direction others aren't willing to push, THAT'S WHERE SUCCESS LIES! When I started CFMT I had two paying customers and Erinn was one (yes I charged my sister) and this picture was taken right around July of 2012. To see the quality of people who now call themselves"Townies" leaves me humbled and a lot other words that are way above my pay grade! I truly appreciate this journey, which is still only just beginning!!

  1. Bryan says:

    You rule mike. Don't know what I would do with our CFMT community!

  2. Jeff Brz says:

    Bryan, You would drink a lot more !!!

09/29/14

By Crossfit Miners Town
Sep 27, 2014

CrossFit Miners Town


A.) Build to a HEAVY 3 rep max close grip bench press
-Forefingers on where the smooth part meet the knurling

B.) Row 500m - Max Effort

Rest 90 seconds on the rower

Row 500m - Max Effort Again

Phill and Bryce killing it this weekend at Retro Games 2014!!

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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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