Crossfit22

Protect and Serve

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

6/29/16

WE WILL BE CLOSED MONDAY JULY 4TH


Mark your calendars, Monday July 11th we will be hosting a weight lifting seminar. 
Here's what you need to know:
*Seminar will Monday July 11th from 5-7:30pm
 (evening classes will be cancelled this day)
*Hosted by Michael Carroll
  USAW National Level Weight Lifting Coach (he's legit)
*Seminar is open to everyone from our newbies to our oldies, this is something that ALL of us will benefit from.
*Cost is $100 per athlete

Go Jen!

Go Jen!

WARM UP
Andy


WOD
10 rds:
Every 40 Seconds
3 Front Squats @ 60%
REST 2 MIN
10 Rds:
Every 40 Seconds
3 Back Squats @ 60%
REST 2 MIN
For Time:
42 Wall Ball
21 T2B
30 Wall Ball
15 T2B
18 Wall Ball
9 T2B
 

6/28/16

WE WILL BE CLOSED MONDAY JULY 4TH

Mark your calendars, Monday July 11th we will be hosting a weight lifting seminar. 

Here's what you need to know:
*Seminar will Monday July 11th from 5-7:30pm
 (evening classes will be cancelled this day)
*Hosted by Michael Carroll
  USAW National Level Weight Lifting Coach (he's legit)
*Seminar is open to everyone from our newbies to our oldies, this is something that ALL of us will benefit from.
*Cost is $100 per athlete
 


WARM UP

400 Meter Run
3 Rounds
10 Ring Rows
10 Hollow Rock
10 Wall Squats
30 Second Handstand Hold

STRENGTH

Super Sets
5x5 Strict or Weighted Pull-ups
5x5 Strict HSPU

WOD

5 Rounds for time:
50 Double Unders 2:1
15 DB/KB Squat Cleans 45/30, 30/20, 20/15
15 Burpees
50 Double Unders
Rest 2 Minutes
 

6/27/16

WE HAD 2 MORE LITTLE CF22 BABIES THIS WEEK!!!!
CONGRATS TO KATELYN AND HER HUSBAND SAM ON THEIR SWEET LITTLE ELIZABETH KATE!!! SHE ARRIVED 6 DAYS EARLY ON 6/23/16.

 

AND TO KIRSTEN AND THOMAS, SWEET LITTLE EMERY JADE JOINED HER SISTER RYLEE TO MAKE THEM A FAMILY OF 4 ON 6/24/16!! GREAT JOB LADIES!! STAY TUNED WE SHOULD HAVE A FEW MORE MAKING THEIR APPEARANCE IN THE NEXT 2 WEEKS

WARM UP
Andy


STRENGTH/SKILL
5 Rds
:45 Max Double Unders
:15 Rest


WOD
10 MIN AMRAP
10 Hang Power Snatches 95/65, 65/45, 45/30
10 Overhead Squats
10 Power Cleans
10 Thrusters
10 Sumo Deadlift High Pulls

6/23/16

BOOTCAMP @6:30AM
MOBILITY  @6:00PM

TBT So good to have you back Sharae.

TBT So good to have you back Sharae.

WARM UP

Athlete's Choice

WOD

For time:
50 one-legged squats, alternating
50 DB Snatch, alternating 50/35
40 one-legged squats, alternating
40 DB Snatch, alternating
30 one-legged squats, alternating
30 DB Snatch, alternating
20 one-legged squats, alternating
20 DB Snatch, alternating
10 one-legged squats, alternating
10 DB Snatch, alternating

L1-25/20, L2-35/25
 

6/21/16

Congrats to Jen and Mick!! They brought baby Dean Thomas Garrison into this world Sunday morning, weighing in at 7lbs and 11ozs, 22 inches long. We are so excited to add a new member to our CF22 family. 

WARM UP

3 Rounds
200 Meter Run
10 Lunges
10 Push-up
10 Ring Rows

STRENGTH

"Bring up Sally"
135/95, 95/65, 65/45

WOD

2 Rounds for time:
25 Burpee MedBall Cleans 20/14, 14/10, 10/6
25 Burpee Box Jump Overs 20" 
 

6/20/16

CONGRATULATIONS!!!
OUR CF22 CREW TOOK 1ST PLACE IN THE FIRST EVER RAGNAR CROSSFIT BOX DIVISION!
NOT ONLY DID THEY COMPLETE A FULL RAGNAR RACE BUT IT ALSO INCLUDED 3 WODS ALONG THE WAY.  YOU ARE ALL AMAZING AND MAKE US SO PROUD!  

CONGRATS BROOKE, ANNA, JESS, CHRISTY, TAYLOR, BRANDON, STEPH, DEVIN, MEGAN, MELLISA, JASON AND CAMI

CONGRATS BROOKE, ANNA, JESS, CHRISTY, TAYLOR, BRANDON, STEPH, DEVIN, MEGAN, MELLISA, JASON AND CAMI

WARM UP
Andy
Strength/Skill
WOD PREP


WOD
10-9-8
Bar MU
Clusters 135/95, 95/65, 65/45
REST 3 MIN
2 Rounds:
25 Deadlift 225/155, 155/105, 105/75
15 HSPU
REST 3 MIN
30-20-10
Cal Row
KB Swings 70/50, 50/35, 35/25

6/18/16

GOOD LUCK TO ALL OUR RAGNAR PEEPS!!

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

What does the 5:45pm class do post WOD? 7 minutes of burpees, suggestion courtesy of Eric.

What does the 5:45pm class do post WOD? 7 minutes of burpees, suggestion courtesy of Eric.

WARM UP

Coach's Choice

WOD

On a 35 minute clock with a partner:

Complete AMRAP in 25 minutes of:
30 Double Unders, Singles 3:1
15 WallBall Shots 20/14, 14/10, 10/6
100 Meter Sprint

Then, 10 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rest, switching after a full round is completed. If you are performing without a partner rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

6/17/16

This is our Ruby and this is her story.  I have so much respect and admiration for her willingness to share it.  We often times don't know the trials those around us have suffered or the journey they are on.  Thank you for being so brave!  I know you will touch many lives and help others. We love you Ruby, you truly are a Warrior!

 

WARM UP
Andy


STRENGTH/SKILL
WOD Movements and warmup


WOD
3 Rounds:
3 Push Jerks 155/105, 105/75, 75/55
4 Front Squats 155/105, 105/75, 75/55
5 Power Cleans 155/105, 105/75, 75/55
30 Pull-Ups
40 Pushups
50 Sit-Ups
 

6/16/16

BOOTCAMP TODAY @6:30AM

WARM UP

Athlete's Choice

WOD

OTM 20
Minute 1-100 Meter Sprint
Minute 2-10 Pull-ups
Minute 3-25 Sit-up
Minute 4-15 Russian KB Swings 70/50
Repeat for 5 Cycles

Scale as needed