Crossfit22

Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.

7/28/16

CHECK OUT THIS AWESOME OPPORTUNITY FROM KASHA!!

It's FINALLY time for me to start seeing patients! I would love to see you and clean your pearly whites. I see adults, children, seniors, orthodontic patients, and patients with special needs. $25 for first time patients and $15 for appointments after that. Your appointment will include, oral cancer screening, assessments, X-rays, Dr. Exam, Dental cleaning, fluoride, and of course a goody bag! 

Please SPREAD the word as I am in charge of finding my own patients to fill my schedule to meet school requirements! We are located in SLC. Leave a comment, message me, or text me if you are interested or know of anyone who might be interested and I can give you more details! Thanks, Kasha 469-307-0965

WARM UP
Athlete Choice

WOD
1000m Row
100 Double Unders
20 GHD Sit-ups
750m Row
75 Double Unders
40 Toes to Bar
500m Row
50 Double Unders
60 Sit-ups
 

7/27/16

HAPPY 117TH BIRTHDAY COACH KAT!!!

Coach Kat the classiest of them all!! P.S. Please don't murder me.

Coach Kat the classiest of them all!! P.S. Please don't murder me.

WARM UP

Run the half block then warm up to your WOD weight.

WOD

Kat's Barbell Blaster

For time using one BB for all 6 movements:
46 Deadlifts 135/85, 95/65, 65/45
46 Hang Cleans
46 Front Squats
46 Push Jerks
46 Back Squats
46 Step Back Lunges
**Every time you drop the bar or your hands come off the bar you must immediately perform 7 Barbell Burpees**
 

7/25/16

TODAY'S SCHEDULE: Regular morning classes 5:30, 6:30, & 9:00am
NO EVENING CLASSES


 

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

WARM UP

3 Rounds:
200 Meter Run
30 Second Handstand Hold
25 Rapid Plate Jumps
20 Banded Good Mornings
15 Wall Squats
10 Kip Swings

WOD

"Bradshaw"

10 Rounds for time:
3 HSPU
6 Deadlifts 225/155, 155/105, 105/75
12 Pull-ups
24 Double Unders, Singles 3:1

7/21/16

HOLIDAY WEEKEND SCHEDULE:
FRIDAY: REG MORNING SCHEDULE, 4PM OPEN GYM 5PM CLOSED
SATURDAY: REG SCHEDULE
MONDAY: REG MORNING SCHEDULE ONLY, NO EVENING CLASSES

Thursday morning bootcamp getting it done!

Thursday morning bootcamp getting it done!

WARM UP

3 Rounds:
25 Rapid Plate Jumps
20 Banded Good Mornings
15 Push-ups
10 Light DB Thrusters

WOD

Repeat the following for 5 Cycles

3 Minute AMRAP
3 Thrusters 135/95, 95/65, 65/45
6 Burpees
9 Lateral Bar Hops
REST 1 MINUTE

AFTER PARTY

3 Rounds:
10 Strict Toes to Bar
20 GHD Back Extensions
30 Hollow Rock

7/21/16

6:30AM BOOTCAMP

HOLIDAY WEEKEND SCHEDULE:
FRIDAY: REG MORNING SCHEDULE, 4PM OPEN GYM 5PM CLOSED
SATURDAY: REG SCHEDULE
MONDAY: REG MORNING SCHEDULE ONLY, NO EVENING CLASSES
 

HUGE THANKS TO KELLY FOR PUTTING TOGETHER THIS VIDEO FROM THE OPEN!  SO MUCH TIME AND EFFORT WENT INTO THIS KEL, YOU ARE THE BEST!  THANK YOU!!!

WARM UP
Athletes Choice

WOD
"CrossFit Total"
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM

 

7/14/16

BOOTCAMP 6:30AM

STEVE IS ONE FIT DUDE! #GOALS

STEVE IS ONE FIT DUDE! #GOALS

OPEN GYM TODAY


WARM UP
Athletes Choice


WOD

Clean, 1 rep max
Bench press, 1 rep max
Overhead squat, 1 rep max

Clean is from the ground, power or squat.