Crossfit22

Protect and Serve

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

12/17/14

OPEN GYM 3pm w/ Maria

GRACIE’S WARM CLOTHING DRIVE: Gracie and her friends have decided to continue collecting warm clothing for the downtown shelter. The donation box will be in front entry thru Friday. THANK YOU!!

HOLIDAY SCHEDULE DECEMBER 22: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT DECEMBER 23: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT DECEMBER 24: 5:30AM, 6:30AM, 7:30AM OPEN GYM, 8:30AM DECEMBER 26: 6:30AM, 7:30AM OPEN GYM, 8:30AM DECEMBER 27: REGULAR SATURDAY SCHEDULE DECEMBER 31: 5:30AM, 6:30AM 7:30AM OPEN GYM, 8:30AM NEW YEARS DAY: OPEN GYM 8-9:30AM

HAPPY BIRTHDAY TO YOU HAPPY BIRTHDAY TO YOU HAPPY BIRTHDAY DEAR LIZZY HAPPY BIRTHDAY TO YOU!!!!

THIS MAY NOT BE THE BEST PIC BUT WAS SUCH AN AMAZING MOMENT. I LOVE THIS SISTER OF MINE SO MUCH I CAN'T EVEN PUT IT INTO WORDS. WHAT WOULD WE DO WITHOUT HER?? SHE MAKES THIS PLACE SO FUN AND KEEPS US ON OUR TOES WITH HER QUICK WITTED SMART ASS PERSONALITY! LOVE YOU SIS HAPPY 41ST BDAY!! 549224_149023431895894_407946536_n

WARM UP 4 rds 30 Sec Siagon Squat hold 10 Walking Lunges Sampson Stretch 10 floor press w empty bar

SKILL 5 Rds 1 Min Max Double Unders 1 Min Rest

WOD Buy-in: 41 Plate Push Ups 20 Rounds: (Reps will be 4+1=5, its the best I could do k!) 5 Liz's BW Back Squats 5 DB Burpee Box Overs 5 Broad Jumps Cash-out: 41 Strict Db Press

L1 85/60, 15/10 L2 120/85, 20/15 L3 170/120, 35/20