301, 2018

Thurs, Jan 4th

By |January 3rd, 2018|Categories: Random|Tags: |0 Comments

4 B Day shout out’s tonight!  First off happy B Day to Jeffery Ann.  What can I say about this young lady except she is an absolute badass.  Jeffery Ann at completed the open last year and followed it up with a 187 Back Squat PR at the age of 66!  It has been a year of challenges as well for JA who was diagnosed with lung Cancer this year(she did the open and hit that PR about a week before she found out last year).  However if there is any human I know on this earth that can beat anything it is this one.  JA has been a a bright spot t=for this community and me personally from the day she walked in.  JA is in France right now and I hope she is enjoying every minute of it.  Happy B Day JA!  Next is Jimmy A!  This young man has had quite the year.  When I met Jimmy he was a young college kid wanting to workout.  Fast forward a couple years and Jimmy has a solid career going in wine/alcohol sales and a Facebook official girlfriend(IDK if it is FB official but it sounds better).  Jimmy is constantly increasing his numbers in here as well.  Jimmy’s strength numbers for taken off in 2017!  From the day I meet Jimmy I knew there was something special about this kid’s personality.  What ever Jimmy chooses to do he will become successful at it, this I am sure of.  Happy B Day Jimmy!  Next up is Laura C!  Laura is a constant example of grit and determination in this community.  LC has a switch and when it is flipped she takes off and never looks back.  LC has been consistently among the best numbers on the board each day she walks through our doors.  Firefighter by night and hard charging athlete by day this girl has a determination that doesn’t quit.  I hope you had a great B Day in Utah LC!  Finally Coach Danny!  Danny has been with us from day one at this box and has been an amazing role model and coach to countless athletes over the last 6 years.  With a patient style and a broad knowledge of the sport and all lifts Danny has an ability to make everyone around him better.  For almost 6 years Danny drove down every Thursday to lead our community.  Now Danny has found a new role leading our Endurance workshops.  I am beyond happy Danny has remained a part of this community and coaching staff!  I consider Danny an amazing athlete, a wonderful coach, and a good friend.  Thank you for continuing to do what you do best Coach Danny!

A) Coaches Choice

B) 10 Min EMOM

1st-3 Weighted Strict Pull-Ups

2nd-3 Deficit Strict HSPU

C)”The S’More”

50/41 Cal Row

25 Front Squats 115/75

10 Ring Muscle Ups (scale to Bar MU, or 10 C2B/kip Pull and 10 Ring Dips)

25 Shoulder to Overhead 115/75

50/35 Cal Assault

***you can start on either row or Assault but then go to FS—>RMU—>S2o then finish with opposite row or Assault

201, 2018

Wed, Jan 3rd

By |January 2nd, 2018|Categories: Random|Tags: |0 Comments

Happy B Day to 38 North!  I can’t believe it has been 6 years.  I remember that first day like it was last Tuesday.  We had just over 20 athletes when we opened our doors, many of which are still a part of this community today.  I remember how nervous I was the first week.  The first WOD was “Baseline”, and athletes were smoked.  Tomorrow’s WOD is quite a bit different from our first.  This community has come along way.  There has been an evolution of our athletes and community along the way.  One thing I have realized, and spoke about with Coach Danny the other night, is that nothing that has any worth stays the same forever.  If you look at any good relationship you have ever held dear the only thing that is a constant within that relationship is change.  It is the ability to evolve together that makes any good relationship a great one.  As I have been one of the constants in this community from day one I can say with confidence that your ability to evolve together over these last 6 years has been astonishing.  Whether you walked through the doors on day one or or day 2,190 there is a feeling within the walls of this community that has always been present.  That feeling is founded in the energy and welcoming nature of each of the athletes that has graced our mats over the years.  I have been honored to be a part of each and every one of your lives over this time period.  Thank you to all who continue to walk through our doors each day and to the coaches that continue to pour their energy and passion into every athlete that attends their classes.  Happy 6th B Day 38 North!  Also happy b Day to Jeffery Ann and Laura C both of which I will blog on tomorrow.

A) Coaches Choice

B) 6 Min EMOM

1st-45 Sec Side Plank (Right) add weight if needed

2nd-45 Sec Side Plank (Left) add weight if needed

3rd-45 Sec Plank add weight if needed

C) “The Sticky Bun”

5 Rounds

15 Sec Toes 2 Bar

15 Sec Rest

15 Sec Air Squats

15 Sec Rest

Rest 2 Min after last round

4 Rounds

30 Sec Kettlebell Swings

30 Sec Walk/rest

30 Sec Double Unders

30 Sec Walk/rest

Rest 3 min After last round

3 Rounds

60 Sec Clean and Overhead 135/95 (drop each rep)

60 Sec Walk/rest

60 Sec Box Jump up and over 24/20

60 Sec Rest

Your score for each movement is the lowest total from that portion of the WOD.  SO if you get 7/6/7/8/9 Toes 2 Bar on the first portion then your T2B score is 6.  So the each name should have a score like this on the board

Joe 6 T2B/11 Air Squats/16 KB swings/10 C&J/20 Box Jumps

There will be no score for DU

101, 2018

Tues, Jan 2nd

By |January 1st, 2018|Categories: Random|Tags: |0 Comments

I hope all of you had a great NYE And day.  I know a lot of you already have a structure in place for nutrition.  But if you don’t a need a little jumpstart I am thinking of organizing a team again for the “Whole Life challenge.  This is a 60 day lifestyle challenge that has categories like nutrition, sleep, working out, and others.  The website is https://www.wholelifechallenge.com/.  It starts Jan 20th, if there is interest I will start a team.  Returning players it costs 29, first time players 39.  I have had great success with this challenge in terms of performance in this sport, and it definitely leans you out.  E-mail me if there is an interest at mikewardre@gmail.com.  See you tomorrow

A) 3 min Assalut/Row

2 Rounds

30 Sec Lateral Box Step Up

30 Sec handstand Hold

30 Sec Walking lunges

finish with a 1 min jog

B) Every 2:00 x 7 sets

2 Overhead Squats with 3 sec hold in bottom position

C) “The Jalapeno”

11 Min AMRAP

12 Hang Power Snatch 75/55

12 Lateral Barbell Burpee’s

At 0:00, 4:00, and 8:00 complete 21 Wallballs 20/14

Post AMRAP total

3112, 2017

Mon, Jan 1st

By |December 31st, 2017|Categories: Random|Tags: |0 Comments

No classes tomorrow, Happy New Year!

2912, 2017

Sat, Dec 30th

By |December 29th, 2017|Categories: Random|Tags: |0 Comments

One more reminder, no classes on Monday, regular schedule for the rest of the week.  Shout out to Sully who crushed that WOD this morning at the 5:15.   See you tomorrow to close out the week.

A) 38 North Stretch then Active Warm up

B) Wallbugs

C) 1000m Partner Relay Row (250m a piece x 4)

D) “Drop it like its hot”


5 Clean and Overhead 135/95

8 Box Jump 30/24 (step down)

2 Min Rest


5 Deadlift 225/155

10/7 Cal Assault Sprint

2 Min Rest


5 Clean and Jerk 115/75

10 Box Jump up and over 24/20

2 Min Rest


5 Deadlift 185/135

10/7 Cal Assault Sprint

2812, 2017

Fri, Dec 29th

By |December 28th, 2017|Categories: Random|Tags: |0 Comments

That WOD was a punch in the gut today, big props to everyone who came out to take it on.  Got some Ring MU technique tomorrow, come get your first Ring MU!

A) Coach’s Choice

B) 10 Min Ring Muscle Up Technique

for those with MU

10 Min EMOM

1st-1-6 Ring MU

2nd-Half Kneeling Single Arm Kettlebell Press (3 each arm)

C) “The Fortune Teller”

2 Rounds

4 Min to Run 400 or Row 500m

Max Effort Burpee’s to Stand in Remaining Time

1 Min Rest

4 Min to Run 400 or Row 500m

Max Effort Toes 2 bar with Remaining Time

1 Min Rest

Score each Movement separately

2712, 2017

Thurs, Dec 28th

By |December 27th, 2017|Categories: Random|Tags: |0 Comments

Just a reminder that we will be closed for New Years Day on Monday.  I have a message from our very own Coach Leanne for the new Year

What’s up guys! I hope you all had a wonderful holiday with your family and friends!

As much as I love the holidays, I am always really happy when they are over. It’s so hard to stay on track, keeping a good diet is close to impossible!

Normally this is the week, we all look in the mirror and say “ok, time to lock it up” and 95% of us have no clue where to start. This where I come in. I am a certified PN1 nutrition coach, the same certification that Working Against Gravity coaches use. What exactly is a nutrition coach? I help you figure out a goal, then we come up with a plan, and I hold you accountable to that plan. Bad news I don’t have a spell that will make you drop 10 pounds in 2 weeks. It takes commitment and work.  Good news, I am here and I want to help you reach your goal. My current clients and past clients have shown amazing results, from weight loss, increased athletic performance, and energy levels, to sleeping better, and overall just better health!

With the New Year next week, and the Open in less than 2 months there is literally NO BETTER TIME THAN PRESENT to get this started.

Email me for more details lmalcher2331@gmail.com

Space is limited!!! So contact me ASAP lmalcher2331@gmail.com!!!!!

See you guys tomorrow!

A) 3 Min Assault/row

2 Rounds Running Clock

30 Sec Lateral Step Up

30 Sec Handstand Hold

30 Sec Barbell Thrusters

1 Min Jog

B) Every 1:30 x 10 sets

1 Full Clean & Split Jerk

C) “The Greasy Spoon”

8 Rounds

20 Sec Dumbell Thrusters 45/30

10 Sec Rest

20 Sec Double Unders

10 Sec Rest

20 Sec Hang Clean 135/95

10 Sec Rest

Count total of thrusters and cleans

***Grab some bottle caps and at the break after DU pull over a cap for every break within that 20 sec.  You will post total reps and totals number of breaks in DU

2612, 2017

Wed, Dec 27th

By |December 26th, 2017|Categories: Random|Tags: |0 Comments

Nasty AMRAP to come back to today off the Christmas binge, but a great effort by the 9:30am.  That floating snatch is getting better, it is a great movement to stay upright on the pull and make sure those hips are involved.  Got another one to burn some more of that nog off.  See you tomorrow.

A) Coaches Choice

B) 7 Min to work Handstand Walk Technique

C) 9 Min EMOM

1st-30 Sec Toes through Rings

2nd-35 Sec Sit-ups

3rd-40 Sec Plank

D) “The 8 Ball”

8 Min to Complete

75/60 Cal Row

35 Alt Dumbell Power Snatch 50/35

AMRAP Handstand Push-ups

5 Min Rest

8 Min to Complete

65/48 Cal Assault

35 Kettlebell Swings

AMRAP Pistol’s (alt legs) ***If you hit 60 reps(highly unlikely) switch to ring dips for remaining time)

2512, 2017

Tues, Dec 26th

By |December 25th, 2017|Categories: Random|Tags: |0 Comments

Normal schedule running tomorrow.  I hope you all had a great Christmas with your friends and family.  I’m about 3 pounds of prime rib deep right now and moving slow but I feel it is really going to put some pop in my barbell this week.  See you guys tomorrow to work off some of those cals you have been putting in your bodies all day.

A) 3 min Assault/row

1 min Box Step Ups

30 sec Handstand Hold

1 min Medball Cleans (slow)

30 Sec Handstand Hold

1 Min Jog

B) Every 1:30 x 10 sets

Snatch Pull+Floating Snatch Hi Pull+ Floating Hang Full Snatch (don’t let go of bar for the complex)

C) “Trim the Fat”

12 Min AMRAP

8 Alt Overhead Barbell Lunges 95/65

8 Chest 2 Bar Pull-ups

8 Barfacing Burpee’s

2212, 2017

Sat, Dec 23rd

By |December 22nd, 2017|Categories: Random|Tags: |0 Comments

One more WOD before the holiday.  I hope to see some of you tomorrow, but for those that I don’t see have a great day with your family and friends on Monday.  We will be having our open box Sunday and then picking it back up on Tuesday with our normal schedule.  Merry X Mas 38 North!

A) 38 North Stretch

B) 3 Rounds

40 Sec Assault

40 Sec Box Jump’s (step down)

40 Sec Light Dumbell Snatch

B) “Earn your Egg Nog”

1000m Row

50 Burpee’s to 6 inches

40 Kettle Bell Swings

30 Overhead Squat 95/65

20 Medball Sit-ups 20/14

10 Power Snatch 95/65