Weekly Roundup * July 17th – 23rd, 2022

Here’s what’s going on this week at the gym!

Week of July 17th – 23rd, 2022


July 21st – Ray Richards


This month’s Gains & Games night was a blast!  If you haven’t been yet, grab a friend, coworker, neighbor, family member, someone, and reserve your spot for next month!  See the flyer below.

Our Saturday day WOD will be in celebration of Pioneer Day and in honor Daniel Gurr.  We will have one class and it will start at 7:30am.

Mark Your Calendars
We would like to bring back the “team” culture of the gym. In years past, we would have some pretty awesome turnouts of our gym members getting together, teaming up, and attending all sorts of fitness events. On top of our “Gains & Games” monthly events (yes, you’re all invited whether you bring a friend or not!), we’re going to plan on attending things that are happening outside of the gym. Yesterday, a handful of us showed up at the Mccoy Flats Death Race. It was such a great run! We got talking and realized that we need more of this. So, mark your calendars for Saturday, August 20th, for the Mountain Madness 50 Miler! There are 8 legs in this run and it can be split up however you’d like. I’m wanting at least one group of 8 runners! Reply to this email if I can put you on a team!

Here’s what the t-shirt looks like –>

InBody Scans

All Vernal Fitness members are eligible for a complimentary InBody scan each month. Aside from tracking our performance in Wodify, body composition scans are the best way to track progress and measure results.


July 18 – 24th

We will continue to work through our Pause Front Squat, Push Press, and “Pump Complex” strength pieces this week, ideally building in weight from where you were last week.

You will also have opportunities to work on some higher-skill gymnastics with some skill sessions dedicated to working on progressions toward Ring Muscle Ups and Pistol Squats.

Our workouts will see us retest three of our Wonder Woman workouts last tested in March with “Junko,” “Ibtihaj,” and “Alice,” as well as “Grettel”, one of the new CrossFit girl workouts.


Today you should be elevating your heart rate to a moderately high level but not to the point that technique begins to deteriorate. A quick but sustainable pace is key for this workout.

The KB swings are meant to be heavier today! Choose a weight that you can swing for sets of at least 10-15 reps at a time.

It’s important to approach the bike with constant moderate speed rather than trying to get it done in a big hurry and burning out.


Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout.

Choose a challenging weight on the Clean and Jerks that you can move with some good bar speed at the outset.
Move through the burpees quickly, pausing to take a breath or two before moving back to the barbell.


Aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements!

Pick a Wall Ball weight that allows you to complete at least 10-15 reps of each movement to start.

Goal is to keep moving quickly without significant need for breaks.


This one will escalate quickly!

Athletes should challenge themselves to perform the best possible version of pullups they can!

Big powerful pulls on the row will help to manage effort and limit cardiovascular fatigue as the calorie count builds up.


Any 21-15-9 workout should be tough! This one will be no different!

Challenge yourself to perform the movements in large chunks with as minimal rest between reps as possible.

T2B can be scaled as needed but a challenging alternative should be chosen.


The original owners of Vernal CrossFit, Bobby and Will Oostveen, designed this workout to honor Daniel D. Gurr, our local Hero.

About Daniel:

He was just 21 years old, of Vernal, Utah; assigned to 3rd Reconnaissance Battalion, II Marine Expeditionary Force (Forward), Okinawa, Japan.
Daniel died Aug. 5, 2011 in Helmand province, Afghanistan, while conducting combat operations.

Read more about Daniel here.

This workout can be done as written or split up between two partners.  Whichever way you choose, remember why we are doing this HERO WOD.  We just ask that you give it your all, with gratitude in your hearts, for the sacrifice Daniel made, and the freedoms that we have because of men and women like him.  

Full workout descriptions and notes are available to all members of Vernal Fitness & Nutrition. For more info, email us here.

We don’t get stronger by running, rowing and lifting weights.  We get stronger by allowing our bodies to respond to stress and recover from it.  Keeping moving at low intensities through walking, swimming, easy cycling and yoga can help aid the recovery process by:

-Reducing lactic acid buildup in muscles
-Eliminating toxins
-Keeping muscles flexible
-Reducing soreness
-Increasing blood flow
-Helping you maintain your exercise routine

Mobility and Aging

Cardiovascular fitness is often looked at as a marker to long-term health and survival, however, musculoskeletal strength AND joint flexibility also play vital roles in longevity, health, and independence as we age.

Research shows that individuals with higher levels of ankle, knee, and hip flexibilty are mroe likely to recover from a slip or unexpected impact leading to decreased injury risk andhigher likelihood of indepence as a result of not being injured.

We need to address our mobility issues before it’s too late!


400m run
5/5 Single Arm KB Suitcase Deadlift
5 Inchworms (No Push-Ups)
10/10 Leg Swings
400m run

Min 1: :45 Single Arm Suitcase Hold (R Arm)
Min 2: :45 Single Arm Suitcase Hold (L Arm)
Min 3: 10 DB Deadlift (Building)

“Remote Back and Forth” 
For Time:
30 DB Deadlift
1600m run
20 DB Deadlift
800m run
10 DB Deadlift
400m run
Cool Down
1:00/side Banded Hamstring Stretch