Crossfit22

Protect and Serve

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

10/12/17

OPEN GYM ALL CLASSES

WARM UP

Athlete's Choice

SKILL

Supersets
3x3
Rope Climb
3 Attempts
Max Handstand Hold or
Max Distance Handstand Walk

WOD

3 Rounds for time:
1 Sled Push 135/90, 90/70, 70/45
15 Tire Flips
1 Sled Push
30 Calorie Row

10/10/17

STRENGTH CLASSTODAY @4PM

WARM UP

3 Rounds:
200 Meter Run
5 Inch Worms
10 Scorpions
15 Sit-ups
20 Walking Lunges

STRENGTH/SKILL

Warm Up Floor Press
Scaling a pistol squat

WOD

For time:
21-18-15-12-9-6-3 reps for time:
Floor Press AHAP
Pistol Squats Right
Pistol Squats Left

*You must complete all reps on one leg before switching to the other. 
**Score is time and load.

10/8/17

Thank you all for attending our meeting on Friday night.  We love and appreciate you all so much and are so excited for the future.  We also want to send a shout out to our amazing coaches, having them on board and excited about the change means everything to us, we have the best!   Here is an awesome note from Coach Jess to you all:

Dear crossfit 22 friends

When I think about my journey with crossfit 22 I am forever grateful for the friendships I've made, the people I've met and the strength I've gained not only physically but in all aspects of my life! 

I happened upon crossfit 22 by chance because it was in my neighborhood. You know... drove by it several times on my way to the grocery store! I had never heard of this workout called crossfit and I had never touched a barbell in my life. The only thing I knew about heavy weights before crossfit was watching my brothers and there friends bench in the garage. I guess I kind of thought weightlifting was for guys. Boy was I wrong! I quickly learned after one day in 22's door this was not the case! I was surrounded by men and women of varying fitness levels working there butts off! I was amazed at the work ethic and drive of the people there! At first I was nervous and scared at how little I knew about a clean, a kettlebell, and what the heck is a muscle up. It wasn't the movements that kept me coming back to crossfit... it was the people. The people that I am lucky to call my friends, the people that have believed in me, the coaches that have pushed me to heavier weights and new movements, the people that have cheered me on every time I get a new PR! It's about all of you and the community we have created! We watch each other experience physical changes but more importantly we watch each other become better and be better! I am a stronger more confident person because of crossfit 22!!! 

So Don't be afraid of change. Change is what helps us grow. We experience change constantly at crossfit! With this change we may lose something good but we will gain something better! It's going to be awesome because I get to workout with the most awesome people ever at crossfit 22! Thanks 22 for all the good times and I'm excited for this new journey and for many more memories to come! 

Love coach jess

WARM UP

10 min to complete

400m run or 500m row

1 Min Active Spiderman's

1 Min Active Samson

1 Min Air Squats

Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff-legged Deadlifts

5 Front Squats

STRENGTH/SKILL

Warm up to workout weight on all movements

WOD

5-4-3-2-1

Deadlift 275/205, 205/155, 155/115

Bar Facing Burpees

5-4-3-2-1

Clean & Jerk 185/135, 135/95, 95/65

Box Jump 30/24, 24/20, 20/16

5-4-3-2-1

Thrusters 135/95, 95/65, 65/45

Muscle-up/BMU/C2B

*5 min to complete each wod

10/7/17

OCTOBER PAYMENTS DUE
All payments received after today must include $10 late fee. NO EXCEPTIONS!

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

beginning3.jpg

WARM UP

Coach's Choice

WOD

"You Go I Go"

5 Minute AMRAP
2 Burpee Broad Jumps

Rest 1 Minute

5 Minute AMRAP
4 Barbell Box Step-ups 20" 95/65, 65/45, 45/35

Rest 1 Minute

5 Minute AMRAP
6 Pull-ups

Rest 1 Minute

5 Minute AMRAP
8 KB Swings 70/50, 50/35, 35/25

Only one person may work at a time.
Take turns completing the number of reps for each 5 min AMRAP. 
Score is total number of reps completed as a team.

 

10/6/17

OCTOBER PAYMENTS ARE NOW DUE

TONIGHT TONIGHT TONIGHT

ATTENTION: We would like to extend an invitation to all of our CF22 family. We will be making a big announcement TONIGHT at 5pm. (our 5pm class will be canceled) We realize that not everyone will be able to make it and will be filling everyone in the following week. We are so excited to share our good news with all of you and can't wait to hear what you have to say.

This boy is back in town and he's kickin' butt and takin' names

This boy is back in town and he's kickin' butt and takin' names

WARM UP

Spooning and Back Tickles

WOD Prep

Power Clean

Build up to weight heavier than WOD weight

WOD

20 MIN AMRAP

7 Power Cleans 135/95, 115/80, 95/65

7 Burpees

200m Run

10/5/17

OCTOBER PAYMENTS ARE NOW DUE

ATTENTION: We would like to extend an invitation to all of our CF22 family. We will be making a big announcement this Friday at 5pm. (our 5pm class will be canceled) We realize that not everyone will be able to make it and will be filling everyone in the following week. We are so excited to share our good news with all of you and can't wait to hear what you have to say.

313332_431644263590005_1784148517_n.jpg

WARM UP

Athlete's Choice

WOD

"Michael"

3 Rounds for time of:
Run 800 Meters
50 Back Extensions
50 Sit-ups

10/4/17

OCTOBER PAYMENTS ARE NOW DUE

ATTENTION: We would like to extend an invitation to all of our CF22 family. We will be making a big announcement this Friday at 5pm. (our 5pm class will be canceled) We realize that not everyone will be able to make it and will be filling everyone in the following week. We are so excited to share our good news with all of you and can't wait to hear what you have to say.

Sometimes I scroll through old photos and I just laugh and laugh

Sometimes I scroll through old photos and I just laugh and laugh

WARM UP

Andy

WOD

Lift 10,000 lbs as fast as possible using only one rep of the following:

1 Squat
1 Press
1 Deadlift

*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round. 

*The goal is to lift 10,000 lbs as fast as possible.

10/3/17

OCTOBER PAYMENTS NOW DUE

ATTENTION: We would like to extend an invitation to all of our CF22 family. We will be making a big announcement this Friday at 5pm. (our 5pm class will be canceled) We realize that not everyone will be able to make it and will be filling everyone in the following week. We are so excited to share our good news with all of you and can't wait to hear what you have to say.

WARM UP

3 Rounds:
50 Mountain Climbers
10 PVC Pass Throughs
10 OHS
10 Sit-ups
10 Scorpions

Snatch & OHS Prep

STRENGTH/SKILL

OTM 8
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch + 1 OHS

*work skill only if you struggle with any of the above movements
**add weight every round if you are working strength

WOD

Death By Hang Power Snatch and Dubs
Minute 1: 1 Hang Power Snatch + 20 Dubs 75/55, 55/45, 45/35, Singles 2:1
Minute 2: 2 HPS + 20 Dubs
Minute 3: 3 HPS + 20 Dubs
Minute 4: 4 HPS + 20 Dubs
Add so on adding one hang power snatch until you can no longer complete the rep to minute ratio.

10/2/17

OCTOBER PAYMENTS ARE NOW DUE

WELCOME TO OCTOBER!! IT'S GOING TO BE A GREAT MONTH!!!

GREAT STORY

WARM UP

Andy

SKILL

10 Min to work on kipping pull-ups

WOD

200m Plate Run 45/25, 25/15, 15/10

100 Plate Box Step-ups 20/16

200m DB Farmer Carry 50/35, 35/25, 25/20

40 DB Power Cleans

200m Plate Run 45/25, 25/15, 15/10

40 Plate Burpees

200m DB Farmer Carry 50/35, 35/25, 25/20

40 DB Thrusters

200m Plate Run 45/25, 25/15, 15/10

40 Strict Pull-ups

30 MIN TIME CAP

9/30/17

WARM UP

Coach's Choice

WOD

In teams of 2

4 Rds

1 Min: P1 Max Rep Power Snatch 135/95, 95/65, 65/45

1 Min: P2 Max Rep Power Snatch 

1 Min: P1 Max Rep Push-ups

1 Min: P2 Max Rep Push -ups

1 Min: P1 Max Rep Pull-ups

1 Min: P2 Max Rep Pull-ups

9/28/17

ALL CLASSES TODAY ARE OPEN GYM

5:30am Doin' work!

5:30am Doin' work!

WARM UP

Athlete Choice

WOD

20 Min AMRAP

8 KB Cleans (each side)

200m Run

6 KB Snatch (each side)

200m Run