Crossfit22

Protect and Serve

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

2/24/15

STRENGTH CLASS TODAY @4:00

The open kicks off this week and we are so excited. Great news if you haven't signed up yet it's not too late. The first WOD will be released this Thursday Feb. 26th @6:00pm. For anyone who may be interested will will be streaming it live at the box, everyone is welcome to join us to hear it announced.

Our first Friday Night Lights will be a fundraiser for a family in need. As we have announced in class this family has already lost one member to cancer, cute little 3 year old Mariah, now her father has leukemia. It's unimaginable that one family has to suffer so much. We will be having a raffle with some great prizes from, lulu lemon, Rockwell, Kratos Fitness Gear, KOA Kingdom and possible more. Bring some extra money to buy some raffle tickets and donate to this family.

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WARM UP

3 Rounds: 20 Banded Good Mornings 20 Walking Lunges 20 Rapid Plate Jumps 10 Ring Rows 10 Push-ups

STRENGTH

Deadlift 5x3

WOD

5 Rounds for time: 50 Double Unders 10 Deadlift 3 Rope Climbs

L1-150 Singles, DL 135/95, Rope Climb or 15 Strict Banded Pull-ups L2-150 Single or Dubs, DL 185/135, Rope or Strict Pull-ups L3-Dubs, DL 225/155, Rope Climb or Legless Rope Climb