Crossfit22

Protect and Serve

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

5/5/16

MAY PAYMENTS ARE NOW DUE

BOOTCAMP TODAY 6:30AM

MOBILITY TONIGHT 6PM

HAPPY BIRTHDAY SHOUT OUT TO JAMES TODAY!!  CINCO DE MAYO AMIGO

WARM UP
Athlete Choice


WOD
7 Rds
Every 3:00 Min
400m Run
12 T2B
 

5/4/16

MAY PAYMENTS NOW DUE

Hayden is the most recent victim of the "late vest". Lesson learned: don't show up 17 minutes to the 9:00am class with the excuse, "I was asleep". 

Hayden is the most recent victim of the "late vest". Lesson learned: don't show up 17 minutes to the 9:00am class with the excuse, "I was asleep". 

WARM UP

5 Rounds:
100 Meter Run
5 Snatch Grip Deadlift
5 Hang Muscle Snatch
5 Power Snatch
20 Rapid Plate Jumps

(use a light empty barbell for snatch warm up)

STRENGTH

Power Snatch
15 Minutes to work up to a heavy single.

WOD

25 Rounds for time:
5 Burpees
3 Box Jumps 30"/24"
1 Power Snatch @80-90% of today's 1RM

SCALE AS NEEDED
 

5/2/16

MAY PAYMENTS ARE NOW DUE

Huge CONGRATS to Kyle and Andrew!!  Kyle graduated with his Masters and Andrew graduated from the SWAT Academy.  We have a lot of amazing, hardworking people among us.  Give them huge uncomfortable/awkward bear hugs when you see them!!

WARM UP
Andy


WOD
50 Back Squats 135/95, 95/65, 65/45
40 Sit-ups
30 Pull-ups
20 Step Back Lunge 135/95, 95/65, 65/45
10 Strict HSPU
20 Step Back Lunge
30 Pull-ups
40 Sit-ups
50 Back Squats

5/2/16

MAY PAYMENTS NOW DUE

We just want to recognize Kasha and tell her how proud we are of her and her awesome performance at FITCON. 

These 3 ladies fully understand the best way to use their rest time when doing an OTM WOD.

These 3 ladies fully understand the best way to use their rest time when doing an OTM WOD.

WARM UP

1 Minute Jump Rope
10 Inch Worms
10 Scorpions
10 Ring Rows
10 Wall Squats

STRENGTH

5X10
Push-up + Renegade Rows AHAP

WOD

"Rankel"

20 Minute AMRAP:
6 Deadlifts 225/155, 155/110, 110/75
7 Burpee Pull-ups
10 KB Swings 70/50, 50/35, 35/25
200 Meter Run
 

4/30/16

OPEN GYM 7-8:30AM
TEAM WOD 9-10AM

If you have time come to FITCON today and support Kasha in the CrossFIt comp.  Good luck today Kasha!

If you have time come to FITCON today and support Kasha in the CrossFIt comp.  Good luck today Kasha!

WARM UP

Coach's Choice

WOD

In teams of 2:
2 Rounds for time:
50 Power Cleans 135/95, 95/65, 65/45
50 Pull-ups
50 Step Back Lunges
50 Push-ups
Immediately into:
20 Sled Pushes 135/90, 90/70, 70/45

One person works at a time dividing reps how ever you choose. 
Each athlete will complete 10 sled pushes.
 

4/29/16

FITCON starts today Friday April 29th. Our own Kasha will be competing in the CrossFit competition Friday evening at approximately 6pm and again at 8pm.   Saturday she is scheduled to go at 10:50am and 1:40pm (times could be earlier or later).  Our good friend Bobby King will be the co-main event at the  Friday night fights. 

WARM UP: Andy

WOD

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55, 55/40, 40/30
From 5:00-10:00 use 95/65, 75/50, 60/40
From 10:00-15:00 use 115/75, 95/60, 80/50

Continue adding 20lb/10lb every 5 minutes for as long as you are able. 

Post number of minutes completed 

AFTER PARTY
EMOM  for 10
ODD: 3 MU 20 Dubs
EVEN: Cal Row 15/12, 12/10, 10/8
*Can sub Bar MU or Modified MU/Bar MU
 

4/28/16

BOOT CAMP 6:30AM
MOBILITY 6:00PM
OPEN GYM ALL OTHER CLASSES

FITCON begins tomorrow Friday April 29th. Our own Kasha will be competing in the CrossFit competition Friday evening and again on Saturday. Our good friend Bobby King will be the co-main event at the  Friday night fights. I still have a few tickets available. They are $40 and include a 2 day pass to FITCON and reserved seating to Friday's fights. Let me know if you are interested. *Liz*

FITCON begins tomorrow Friday April 29th. Our own Kasha will be competing in the CrossFit competition Friday evening and again on Saturday. Our good friend Bobby King will be the co-main event at the  Friday night fights. I still have a few tickets available. They are $40 and include a 2 day pass to FITCON and reserved seating to Friday's fights. Let me know if you are interested. *Liz*

WARM UP

Athlete's Choice

WOD

4 Rounds:

4 Minutes to complete
15 WallBall Shots 12/10 -foot target 20/14
30 MedBall Cleans 20/14
Max Calorie Row

Rest 3 minutes between rounds.
Score is calories rowed each round.

 

AFTER PARTY

3 Rounds not for time:
10 Strict Toes 2 Bar
15 BB Good Mornings 45/35
20 Flutter Kicks
25 AbMat Sit-ups
 

4/26/16

LOTS OF PICS TODAY SO ENJOY!!!

OUR BABY TURNS 16 TODAY!!! Happy Birthday Gracie!! You truly are a parents dream come true and we are very proud of you!!  Hope you have a great day and even better year!

HAPPY BIRTHDAY CAMI!! Cami requested a running WOD because she is the worlds fastest runner and she wants to crush us all.  The run portion of the WOD will be a big birthday surprise so come prepared if its raining.  Cami just so happens to live across the street from us and I have seen her up at 5:30am in all kinds of conditions gettin' her run on so don't let her down and shy away if its raining! She had one other small request: Her husband will come workout with her if his buddy Brandon will go full CrossFit and WOD without his shirt so make sure you scroll through ALL of today's photos.

CAMI BEFORE AND AFTER CF22...turning 7's into 10's

WARM UP
Andy's Choice


WOD

"CAMI"
10 Rds:
10 Deadlifts 135/95, 95/65, 65/45
10 HR Push-ups
**Running Surprises await you**

AFTER BDAY PARTY
3 rds
38 Wall Ball Sit-up (Cami is 38 today!!)
Rest as needed between rounds
 

4/23/16

OPEN GYM 7-8:30AM
TEAM WOD 9-10AM

Team WODS are my favorite!

Team WODS are my favorite!

WARM UP

Coach's Choice

WOD

In teams of 2:

7 Minute AMRAP
7 Deadlifts 185/135
14 WallBalls 20/14

Rest 3 Minutes

7 Minute AMRAP
7 HSPU
21 Double Unders

Athletes will work at the same time starting on different movements. They will switch places once both have complete the rep count for the movement they are on.

SCALE AS NEEDED

4/22/16

We want to dedicate this WOD to Rhett and Jess E. 

Rhett you will be deeply missed at 9:00am and whichever class you choose to go to is lucky to have you.

Happy birthday Jess E, we are so impressed with the progress you have made since returning to us. That being said if you are late today you will wear the vest! Love you.

DarenHidalgoHero.jpg

WARM UP

3 Rounds:
10 Inch Worms
15 Pass Throughs
20 Walking Lunges
25 Rapid Plate Jumps

WOD

"HIDALGO"

For time:
2 Mile Run
2 Minute Rest
20 Squat Cleans 135/95, 95/65, 65/45
20Box Jumps 24/20, Or step-ups
20 Walking Lunges with Plate OH 45/25, 25/15, 15/10
20 Box Jumps
20 Squat Cleans
2 Minute Rest
2 Mile Run

PLEASE DIRECT ALL COMPLAINTS TO RHETT AND JESS, THIS WAS THEIR DOING. 
 

4/21/16

BOOTCAMP TODAY @6:30AM
MOBILITY TODAY @6:00PM
OPEN GYM ALL OTHER CLASSES

WARM UP

Athlete's Choice

WOD

10 Rounds for time:
10 MeBall Cleans 20/14
10 Toes to Bar
1 Sled Push 135/90

L1-MBC 10/6, Lying Toes to Cage, Sled 70/45
L2-MBC 14/10, Knees to 90, Sled 90/75
 

4/20/16

WARM UP
Run the short block then:
3 Rds:
15 Band Pull-aparts
15 Scap Push-ups
15 Cage Squats

STRENGTH
EMOTM for 15
Back Squat
Min 1-5: 7 Reps
Min 6-10: 5 Reps
Min 11-15: 3 Reps
*Start at 50% of 1RM and try to increase weight in small increments each round


WOD
"Volkswagen"
21-15-9
BW Bench Press
Pull-uips

*Scaling options available in class

AFTER PARTY

Andy's KB Ab Complex