Crossfit22

Protect and Serve

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

7/20/17

ATTENTION: NO 5pm CLASS THIS FRIDAY JULY 21 

GET OUT WITH THE FAM AND ENJOY THE BOUNTIFUL FESTIVITIES!!

WE WILL ALSO BE CLOSED MONDAY NIGHT WITH A REGULAR MORNING SCHEDULE.

THE THREE STOOGES

THE THREE STOOGES

WARM UP

Athletes Choice

STRENGTH

Bench Press

5X5

WOD

"Elizabeth"

21-15-9

Clean 135/95, 95/65, 65/45

Ring Dips

*scale as needed

 

7/15/17

OPEN GYM 7-8:30AM

TEAM WOD 9-10AM

My parents can beat up your parents!

My parents can beat up your parents!

 

WARM UP

Coach's Choice

WOD

In teams of 2:
20 Minute AMRAP:
10 Thrusters 95/65, 65/45, 45/35
5 Chest to Bar Pull-ups
100 Meter Run

Partner 1 will do couplet while partner 2 runs 100 meters, then partners will switch places. Partners can only switch places when both have completed their previous movements.

7/14/17

STRENGTH TODAY @4PM

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae. Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus. Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members. Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline. Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

WARM UP

Run the short block

Then warm up to WOD weight on deadlift, snatch and turkish get-ups.

WOD

Dallas 5

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155/110, 110/75, 75/55
    7 box jumps, 24/20
Then, 5 minutes of:
    Turkish get-ups, 40/25 dumbbell
Then, 5 minutes of:
    7 snatches, 75/55, 55/45, 45/35
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. 

Rest 1 minute between stations.

Post reps for each station.

7/13/17

OPEN GYM ALL CLASSES

 

WARM UP

Athlete's Choice

WOD

4 Rounds (building in weight)

12 DB Bench Press

12 DB Bent Over Rows(each arm)

12 DB Walking Lunges 

Then

1 Mile Run

AS FAST AS POSSIBLE

 

7/12/17

WARM UP

3 Rounds as a Group

:30 Handstand Hold

:30 Jumping Pull-ups 

:30 Mountain Climbers

:30 Shoulder Taps

:30 Sit-ups

STRENGTH

3 Attempts 

Max Rep Strict HSPU

3 Attempts

Max Rep Strict or Weighted Chin-ups

WOD

15 Minute AMRAP

15 WallBall Shots 20/14, 14/10, 10/6

30 Double Unders/Singles 3:1

7/11/7

STRENGTH CLASS TODAY 4PM

This hardworking girl turned 18 on Sunday!!  HAPPY BIRTHDAY We love you EM!

This hardworking girl turned 18 on Sunday!!  HAPPY BIRTHDAY We love you EM!

WARM UP

Andy

STRENGTH

Back Squat

5X5

WOD

"EMILY"

3 RFT

18 Power Cleans 135/95, 95/65, 65/45

18 T2B

400m Run

**T2B scaling options given in class**

7/10/17

WARM UP

3 Rounds:

200 Meter Run

5 Inch Worms

15 Face Pulls

15 Banded Squats

15 Sit-ups

STRENGTH

Superset

5x10

Renegade Row AHAP (5R, 5L)

5x10 

Strict or Weighted Push-ups

WOD

21-15-9-9-15-21 Reps for time:

Hang Power Snatch 75/55, 55/45, 45/35

Burpee Box Jumps 24/20

 

7/8/17

TODAY WILL BE OUR FINAL HERO WOD! FINISH STRONG!

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

WARM UP

COACH CHOICE

WOD

Scooter

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

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

7/7/17

JULY PAYMENTS DUE. Today is the last day to pay to avoid $10 late fee!

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WARM UP

3 Rounds:

25 Rapid Plate Jumps

20 Banded Good Mornings

15 PVC Pass Throughs 

10 Scorpions

200 Meter Run

WOD

"Jack"

Complete as many rounds as possible in 20 minutes of:
10 Push press 115/75, 75/55, 55/45
10 KB Swings 50/35, 35/25, 25/20
10 Box Jumps 24/20

AFTER PARTY

3 Rounds:

20 Back Extensions 

25 Military Sit-ups

30 Russian Twist w/MB

7/6/17

JULY PAYMENTS ARE NOW DUE

Really loving Ash's new USA Nails Lifters.  They come free w/ the "got to the gym early and doors aren't open" special.

Really loving Ash's new USA Nails Lifters.  They come free w/ the "got to the gym early and doors aren't open" special.

WARM UP

Andy

WOD

Riley

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

7/5/17

JULY PAYMENTS NOW DUE

HERO'S WEEK CONTINUES

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

WARM UP

500 Meter Row

3 Rounds w/empty BB

10 Back Squats

10 Deadlifts

10 Hang Muscle Clean

10 Power Cleans

Warm up to WOD weight

WOD

Alexander

5 Rounds for time of:
31 Back Squats, 135/95, 95/65, 65/45
12 Power Cleans, 185/125, 135/95, 95/65