Inside our gym, you will not find weight machines, treadmills or stairmasters. Instead, we work with barbells, medicine balls, jump ropes, kettlebells, rings, and boxes to attack the ten different fitness domains: Cardiovascular, Respiratory Endurance, Stamina, Strength, Flexibility, Power, Balance, Agility, Speed, and Coordination.
All of our workouts focus on Functional Movement–the movements found in nature and movement that our body was built to do. These are performed in day-to-day life and we do them without even knowing it; whether we pick our keys up off the floor or squat on and off the couch. These movements are necessary and even required to continue enjoying a healthy and pain-free life.
The Spearhead training regimine is constantly varied, meaning there is no set program of isolating muscle groups three times a week and we never get into a workout routine. Specialization is the enemy to overall fitness. Instead, the workouts here are designed so that you are continually progressing toward your goals. Each session includes warm-up, mobility, skills, high-intensity exercise and a cool-down. These can all be completed in a one-hour time slot, allowing your workout to fit into even the busiest of schedules. The days of working on bicep curls or stairmaster at the gym are over. Our program is scalable to any fitness level and the result of coming here is a complete understanding of fitness and a healthy lifestyle.
Within the walls of CrossFit Spearhead, you will experience intense workouts that will get you in the best shape of your life. Our members become healthier, stronger and more confident in their daily lives. We push each client to work on strengths and gradualy knock out individual weaknesses.
Working out with friends and family is what brings such a great community aspect to Crossfit Spearhead. We encourage an atmosphere that is welcoming to all, whether you are an elite athlete or just getting back into regular healthy exercise.
Along with lifting barbells and performing at a high-intensity, we tap the inner-child in each of us and re-learn how to run, row, lift, pull, push, squat, swing and jump with the diverse and ever-challenging equipment we use inside the Spearhead Gym!
OK, not really … but be ready to work your hardest when joining us for your workout each day! Every workout is challenging; we work hard because our methodology has been proven time and time again as a fail-proof way to get the results you want.
As a 26 year old resident of Holladay, Utah, Dallin, and his beautiful wife, Carlyn, are the Head Trainers of CrossFit Spearhead. Dallin is an avid runner, mountain biker, rock climber, triathlete, mountaineer, skier, surfer and adventurer. He has participated in 2 marathons and a handful of triathlons, 2 of which he got 1st and 2nd place in his age group. He has also run the Wasatch Back relay four different times, competed in 12 half marathons and ridden the White rim trail 4 different times, 3 of the attempts were under 16 hours. When he was training to tryout for the USA amateur triathlon team in 2009, Dallin was introduced to CrossFit and began coaching athletes just 18 months later. Not only does he enjoy the competent and measurable aspect of CrossFit, but Dallin also has an amazing passion for his athletes and the completion of their goals through fitness, nutrition and life.
After graduating in 2008, he raised over $10,000 to build a school in the village of Dzivani, just outside of Mombasa, Kenya. After he received funding from CrossFit Headquarters to build another school, Coach Greg Glassman brought him on board to work for CrossFit HQ staff and Dallin is now Project Lead on this effort to build schools, water cisterns, desks and the like in rural Kenya, and also oversees all of the philanthropic work CrossFit HQ takes part in. Besides letting his adrenaline lead him through life, he also loves music and has been playing guitar for over 9 years.
During the Fall months of 2011, Dallin was able to meet the woman of his dreams and in June 2013, he was married to his beautiful and amazing bride, Carlyn Frampton, and they now are able to run a gym full of passionate, spirited people that they love coaching every single day. Dallin is so grateful to have such a hard-working and spirited elite-athlete like Carlyn supporting him in everything he does, especially when it comes to running the gym!
Hello, Spearhead Community! My name is Carlyn Frampton. I am an obsessed CrossFitter, a recreational runner, mountain biker and rock climber and a loving daughter, wife and coach. I am a resident of Holladay, Utah and absolutely love everything about my life. I have a loving Husband, amazing family members, an incredible job and a supportive community around me in everything that I do. What could be better than that, right??
I have now been CrossFitting competitively since 2012 on an elite-level and always look for opportunities to further my competitive edge through both local and Open-style competitions. Competing at Regionals has always been a dream of mine and in the spring of 2016, I made it to the Super Regionals in Dallas, Texas! Competing on that Regional floor was incredible and I am looking forward to competing at that level once again in the coming years! I have completed the Wasatch Back Ragnar relay multiple times, competed in dozens of half marathon races as well as raced in a handful of road bike events.
Dallin and I both play such an integral part in ensuring every one of our clients have a second-to-none experience and you can absolutely bet that the next time you are working out with me, I will be cheering you on until I am blue in the face! I love everything that Spearhead stands for and I can’t wait to be your Coach!
Growing up in Utah, sports and exercise have always been part of Gavin’s life. After high school, his interest in the human body and more specifically the response it has to exercise led him to the University of Utah where he earned his degree in Exercise Sports Science. While attending college, he spent a few years working in a Physical Therapy clinic to further his knowledge of how to rehabilitate and condition the human body. One of his main responsibilities while working in the P.T. clinic was to condition the Utah Grizzlies hockey players who needed to get back to playing condition following an injury or surgery. While Gavin learned a lot from working with clients in the clinic, one thing that really stuck with him was the change he noticed in their confidence and attitude following consistent exercise.
Gavin’s primary source for exercise came from attending a big box gym which he enjoyed but with each passing month, it became more and more monotonous for him. As the big box gym routine became less interesting, he set out to find new forms of exercise. He took up road biking in 2011 which he still enjoys to this day but Gavin knew he found something special when he began CrossFit in April 2013. Over the next 7 months, his interest kept growing and in November of the same year he earned his Level 1 Certification and has been coaching at SpearHead ever since. Gavin has developed a passion for CrossFit for a few reasons; One is because everyone can do it and all CrossFit movements can be scaled to your personal needs and wants. He has stated that “Every day I get to watch as people work towards and achieve individual goals.” Another reason he enjoys it is because he feels “lucky to be part of something that brings people joy and a sense of accomplishment.” Last but not least, Gavin enjoys CrossFit because “It is an excellent source of exercise and training, but it also offers something greater. It becomes a place where you give and receive support and encouragement in both exercise and life.”
Greetings and fist bumps! My name is Alayzain Rizavi. I was born in Provo, UT to the most kind and selfless parents in the world, along with two older brothers. I was raised in the fun-loving city of Alpine, UT. I graduated from Lone Peak High School and am currently at the University of Utah. From my freshman to my junior year, I played on the University of Utah Rugby Team, playing positions such as inside/outside center, flanker and hook. I am now 22 years old and finishing up my bachelors degree at the University of Utah, majoring in Health, Society and Policy and minoring in the study of nutrition.
I stumbled upon CrossFit SpearHead during my Sophomore year at the University. Our Rugby team had the opportunity to train at SpearHead, and after my first workout, I was hooked! Coach Dallin and Caryln Frampton designed “fun” workouts for my team and I fell in love.
CrossFit’s prescription is far more than a temporary fix, it lasts a lifetime. There are numerous prescriptions and methodologies that make CrossFit SpearHead so great, including the community, the shared love of fitness and the unwavering pursuit of excellence. CrossFit SpearHead is a family; It has been said time and time again that the moment you walk through our doors, it is a different feeling. CrossFit SpearHead has a community that is genuinely invested in the self-improvement of every athlete. Our happiness comes from the successes of our athletes reaching small goals within the gym and crushing even bigger ones in their everyday life!
Scot Neff is thrilled and honored to be a coach at CrossFit Spearhead. He has been a Salt Lake resident most of his life and is currently the Director of Zermatt Resort’s Sports Academy. In 2015, Scot graduated with his Masters of Business Administration with an emphasis in Entrepreneurship at Westminster College. In 2011 he graduated with his Bachelors in Economics from the University of Utah. During his undergraduate, Scot earned a spot on the A side roster of the U of U’s Rugby team where he learned discipline, grit, and leadership skills. He is happily married to the love of his life and currently has two amazing boys that brighten their lives daily. Scot is an avid outdoorsman and loves spending time fly fishing, skiing, hiking, diving, snowmobiling, horseback riding, and hunting.
Due to a skiing accident, Scot had a crippling back injury. He felt like he could no longer do the things he loved. He was always in pain, unsure of himself and felt helpless. After trying just about every type of exercise and fitness to aid Scot’s recovery, he had a rugby teammate tell him to try CrossFit. That was in October of 2013 and today he is stronger, faster, fitter, and overall happier than he has ever been before.
Coming from someone who at one point couldn’t sit through a movie, ride in a car, jump, or tie his own shoes, Scot is a true believer in CrossFit. The functional movement and fitness behind CrossFit strengthens the human body in ways one cannot comprehend. It is all about taking things slow, and growing one step at a time. There is something beautiful about doing hard things, CrossFit will make a person do just that. As a coach, Scot’s strengths are pushing athletes to the next level and helping them get through their own ‘pain caves’. He believes that by pushing through self-doubt and weakness the output will be positive for both body and mind. If one hasn’t tried CrossFit Spearhead, do it! It will change all facets of life for good.
I’m a local of the Salt Lake Valley. I’m very diverse in my hobbies and activities and love to surround myself with different groups of people. Specifically I enjoy boating, climbing, golfing, playing soccer, vacationing near beaches and working out.
I’ve always been a big fan of working out. When I was about 7 or 8 years old I joined a soccer team. In Jr. High I held one of the school records for the fastest mile. Upon entering my freshman year at high school, I joined the high school soccer team and went into the post season playoffs. To say that I enjoy being part of a team would be a gross understatement; I thrive off of a team-type atmosphere which, coincidentally, CrossFit Spearhead nurtures and upholds every single day!
I was fortunate enough to join just before the CrossFit Open in 2016. After each of those workouts, my muscles hurt so bad that I could hardly move for a week! I hadn’t felt this type of pain since conditioning with the high school soccer team. Shortly thereafter I was approached and offered an opportunity to begin coaching at SpearHead and, of course, I jumped at the opportunity! This had been one of my goals many years prior and I couldn’t be happier that I could now help others reach their fitness goals!
The culture, people, and overall atmosphere at CrossFit SpearHead is absolutely infectious. This community builds each member to be a better version of themselves. Seeing each member push past barriers of inadequacy and reach their potential is both fulfilling and rewarding. Come see the difference!
After finishing up collegiate swimming career as a distance swimmer for the University of Utah, I went to local globo gym sporadically to try and stay in shape. In the summer of 2012, my friend and I signed up for the Spartan race and nearly died, he from the distance running me from the strength challenges. Then I decided I needed to start taking my health and fitness more seriously. I joined, at the time, CrossFit Mount Olympus, now, CrossFit East Mill Creek where I quickly fell in love with CrossFit. I then received my CrossFit Level 1 in October 2012 and began coaching. Soon thereafter I started signing up for other certifications to improve my abilities as a coach. I got my Kids (Sept 2013), Strongman (July 2014), Powerlifting (Sept 2014), Level 2 (November 2014), and Weightlifting (January 2015) Certifications. I have implemented the CrossFit Kids methodology into my full-time work as a PE teacher and swim coach at Judge Memorial and J.E. Cosgriff where children from ages 3-18 enjoy a constantly varied, functional physical education class.
My fitness goals: 300+ lb back squat, double body weight deadlift, 5 unbroken ring muscle ups, body weight snatch, 200+ lb clean and jerk. Complete the Utah Triple Crown this summer (8 mile swim in Great Salt Lake, 7 mile swim in Bear Lake, 10 mile swim at Deer Creek Reservoir).
I began working out the first time leg warmers were cool ;), when the heaviest thing a girl should pick up was a 5 lb. hand weight. I’ve seen every workout trend (and enjoyed most all of them!), including step aerobics, distance running, spin, Triathlon training, yoga, TRX… basically you name it, and I’ve tried it. After working many years to ‘get in shape’ or ‘stay in shape’, I’ve learned so many great things about not only fitness, but about the amazing way our body is designed to move and the responsibility we each have to learn how to keep it moving without pain over long periods of time.
The best way to do this is with a little daily effort and a little self discipline. And of course, the education to know what to do and when.
In 2013 I began to use crossfit as my daily workout, and soon after discovered that Mobility, which is movement that repairs muscle fibers and prepares your body to move more comfortably, makes working out not only more enjoyable, but much more sustainable. This, for me, was like the missing link of fitness! I’ve been a mobility junky ever since, and have sought out any opportunity to learn about this aspect of fitness and how to share it with others.
In January of 2015, I completed the mobility course with Crossfit HQ, and in November 2015 became a level 1 crossfit coach. During the first half of 2016 I worked to obtain a 200 hour yoga teacher training certificate, which has served to round out my passion for mobility and movement.
When not enjoying the gym, I am working to enjoy my family and serve in my church. I love working out with and being a partner to my husband, John Graham. Together we enjoy the chaos of raising 6 children, 1 dog and 9 chickens. In any moments to spare, we love serving in the refugee community and spending time with amazing people like those at CrossFit SpearHead.
I fell in love with the mountains of Salt Lake when I moved out here from St. Louis to attend the University of Utah. I took up rock climbing, river rafting, trail and road running, hiking, backpacking and eventually swimming, and road and mountain biking. In 2004 I discovered triathlons and began competing in sprint, olympic, half, and eventually full Ironman distances. In 2008 I started coaching triathlon training, running, swimming, and spin courses at the University of Utah for the Exercise & Sports Science department. I loved helping students achieve their goals, overcome challenges, try new things and find themselves doing things they never thought they could do. There’s a rush that comes with being a part of that journey. I also spent a few years working with spinal cord injury (SCI) patients at the University of Utah Rehabilitation center. While most of my duties were administrative, I had the absolute joy and pleasure of working with SCI outpatients in the TRAILS (Therapeutic Recreation & Independent Life Styles) program. With adaptive equipment we helped people learn how to cross-country ski, downhill ski, kayak, handcycle, and participate in marathon handcycle divisions with what body and muscular function remained post-injury. I’ve also spent time working with teenagers including teaching high school health, coordinating and teaching in a secondary education program for teenagers struggling with mental illnesses, and earning my Master’s in Public Health with an emphasis in health communications and adolescent health. I can’t think of a better fit for the rollercoaster of teenage life than a Crossfit program and I’m excited to be a part of it.
I’m the lucky wife to a loving husband, a mother to two incredible boys, an outdoor enthusiast, a life long learner, a seeker of good, a great cook, a Mandarin speaker, an athlete, and, dare I say, a donut lover. After having kids and finding I no longer had ample hours to maintain my triathlon training, Crossfit helped restore the athlete in me and keeps me on a road to the highest level of general fitness I can achieve, an ongoing journey where today I can be better than yesterday. Plus, it’s just fun! And you can’t beat the Spearhead community.
Each session includes skill and technique work, strength and flexibility testing, fundamentals discussion and a full workout. Come meet our coaches, and prepare for success! We look forward to meeting you. The basic on-ramp is designed for former Crossfit participants.
If you are new to Crossfit or it has been a while since your last training program, this two-week, 1-on-1 (or 2-on-1) program with our Head Coach is for you. Each session includes skill and technique work, fundamental progressions and a modified workout. By the end, you will be physically conditioned, confident in your ability to perform multi-joint movements, and introduced to members of our Spearhead Community! Get ready to look better, gain confidence, and get fit.