Thank you for the good times, Franco.

Franco was the heart of our little gym. He was the most consistent and the most encouraging to others. If he wasn't in town he would always text me wanting to know what the workout of the day was. He did this even when he was on the mountain elk hunting. He would attack the workout, he loved the challenge. After looking up at the workout written on the white board he would do a little head nod acknowledging his opponent (the workout) and then he'd say, "lets do this." He was best at thrusters, he worked like a piston. He could complete the Fran workout "as prescribed" completing three rounds (21-15-9) of pull-ups and 95# thrusters. He made everyone feel good. Often times he would make sure I got the workout in by staying after running the clock and cheering me on.

Although he passed from this life he has left an real impression on those who spent time with him. One day he came in and mentioned that his back was sore from the previous days workout. I said, "so do you need to take a week off then?" "No man, you just gotta push through it." That's what he always did. Now it is time for all of us to "just push through it." At least, we have his example and we can do it like he did it, with heart, never quitting.

Thanks, Franco. For all the good times.

KSL News Story
My understanding is that accounts have been set up at Wells Fargo and Zions Banks for Franco's family. He has a wife and five children.

Hopefully the last of the snow...

Hang in there... OK Congressman competes in CrossFit

Hey everyone, I am trying to catch up with my day job (one reason why we are cutting back on the morning Wods). If you need an at home work out please look at previous posts or use www.wodshop.org, click on the gymnastic WODs, these are mostly body weight workouts. To see the WODs being done at the shop go to Beyond The White Board.

Kepp up the good work and enjoy the Easter weekend.

CrossFitting Congressman

A rare short week this week... Gone Thursday and Friday.

I will be here Monday, Tuesday and Wednesday. The kids are out Thursday and Friday. I am disappointed that I won't be here April 1st to do my April Fools day workout, something like 6 hours of Zumba!

Starting the following week we will be cutting back on the Morning workouts, at least for the Month of April. It is looking like we will only do morning workouts on Tuesday and Thursday. For the past month the mornings have been slim pickins, it will still workout for the punch pass folks, plus you can use the at home WODs as filler. Personally and through the web site support will still be available even on the off days.

Feel free to let me know what you think or if you need clarification.

Furious Pete Documentary Preview - Interesting...

At the Shop:

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips.

At Home:

Burpee Heaven
For time
1000x Burpees
No, that's not a typo - ONE THOUSAND BURPEES

or just do as many as you can and post it to comments.