Group Warm up

21-15-9
Pushups
Hollow Rocks
Jump Squats

Rest  then

12:00 AMRAP
5 Thrusters  115#/75#
10 Burpees

WOD

3 Rounds for time

10 Push-Ups
10 Wall Balls (20#/12#)
10 Ab-Mat Sit-Ups
10 Goblet Squats (55#/35#)
10 Broad Jump
10 Walking Lunges
400M Run

25 Minute Cap

Group Warm Up
Muscle Up Progressions

Then
WOD 

7 minute AMRAP:
100 m run
25 squats
2 minute rest
7 minute AMRAP:
burpees
2 minute rest,
7 minute AMRAP:
15 pushups
20 Ab-Mat Sit-Ups

Great Article from CrossFit Hustle-  We are looking for these type of people for CrossFit Cedar Ridge
Click Here 

“So, this is an odd topic, but I’ve been wanting to write about this for a while.

First, I don’t want to discourage people from coming in to check out our facility and trying out a workout. That being said, we’ve had a few people come in that weren’t a good fit — Either we didn’t fit their needs or they didn’t live up to our expectations.

Here is what we’re looking for in members of CrossFit Hustle.

Hard Working – This should be obvious, but I’m surprised at how many people come in and are taken aback by the amount of very difficult work we do. Your coaches expect the best from you (which may vary from day to day) and so do your fellow members. There are some gimmicky slogans out there, but we’re serious about training and when it comes to getting in work, submaximal effort isn’t accepted.

Dedicated - This dedication starts in the gym and resonates throughout your life. In all of our successful members, we see changes not only in their lifts and conditioning, but in the kitchen, in exploration of new lifestyles, and to the Hustle community. We’re not asking you to accept one idea as sacrosanct, but we do expect an honest dedication toward excelling in whatever you do.

Drama Free – Training shouldn’t be like high school with cliques and “cool kids clubs”. No matter the physical ability, everyone at Hustle respects the hard work and difficulty of mastering technique and gaining strength. Drama is not productive in becoming better. If you’ve got excuses or a negative attitude, you are very welcome to check out another gym.

Practicer - I guess you could file this under “Dedicated”, but I want people to understand that those who practice movements excel faster than the rest. There’s a lot of technique that goes into lifts, double unders and handstands, we’re looking for people that want to spend an extra few minutes dialing in that technique. We end class 10 minutes early for that reason: Practice, foam rolling & mobility.

Bold – At CrossFit Hustle, we’re looking for people who are not afraid to learn, people who are willing to look at a movement and say, “What’s the worst that could happen?” Oddly, this quality is hard to find in adults. Those who are not afraid to try are the ones that will fail many, many times but succeed in the end.”

WRITTEN BY CROSSFIT HUSTLE

Member Profile AMY LINDSTROM

What is your day job? Stay at home Mom
How were you introduced to CrossFit? Kept hearing people rave about it on Facebook, thought I better check it out!  

What is your favorite WOD or Lift? I love the strength WODs
How has CrossFit changed your life? It makes me push myself harder than I ever have….or would. I love discovering how much stronger I am than I ever thought!
What keeps you motivated and coming back for more? ADDICTION!! It seriously is addicting! The anxiety before a WOD starts and the feeling after it is over! Love it! And, honestly, all the fun people I get to workout with! I don’t think anyone could ever talk me in to going anywhere else! We have the best bunch of people out there! 
What’s something you know now that you wish someone would have said to you when you started CrossFit? You can do anything for 20 min! (Sometimes a bit more than that) Give it all you have got because soon it will be a memory, make sure it is a good one! 
One word to describe me would be…Goofball! 
Outside of the gym, I like to…Ride my bike and play with my fam. 
Favorite physical activity outside of CFI…Road Biking, snorkeling or anything else that involves a beach! 
Favorite place to eat in Utah Valley …Zuppas
Song(s) that gets me pumped up for a workout…Thanks to Brenda I have found a love for Eminem & Rage! Other than that it totally varies between something with a killer beat and angry music!  
My proudest accomplishment is… My hubby & 3 kids, for sure, and I would have to include experiencing one of the hardest trials of my life, losing my 4 year old son in 2010 and using the experience of his life and trials (over 40 surgeries, etc) and my role as his Mom to become a stronger person. The experience changed my life and now I have the opportunity to speak to many different people between Texas, Arizona, Utah & Idaho so far about my Dawson and overcoming hard things in our lives! I am super passionate about using challenges to make myself stronger! I have health issues that make weight loss crazy hard and weight gain my default. However, I am learning how to take the best care of my body and know I can overcome this, and CrossFitCedarRidge is a big piece in that puzzle! 
My six month goal is…Be prepared for and complete a Sprint Triathlon. Be one with Burpees. Lose at least 40 lbs! Do at least 5 unassisted Pull-ups
My favorite workout partner is…. Jana Lindstrom (My sis-in-law) and all the other 7am-ers! (BRENDA DON’T GO!!)

Group Warm up /Mobility

WOD

AMRAP 20:00

5 OHS  95/65
10 Deadlift  95/65
15 Toes to Bar