Crossfit22

Protect and Serve

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

10/30/17

Looking forward to our first full week in our new gym!  We appreciate all of your support and patience through this transition.  We will have some kinks we need to work out, but we will work as fast as we can to address them.  We welcome your feedback and suggestions to help things run more efficiently.  

DON'T FORGET TO DOWNLOAD SUGARWOD!!  FIND US UNDER CROSSFIT22

Momma making it work

Momma making it work

WARM UP

2 Rounds

:30

Jumping Jacks

Active Samson

Inch Worm

Active Spidermans

Side Lunge 

Push-up to Down Dog

1 Round w/ Empty Barbell

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff-legged Deadlifts

5 Front Squats

STRENGTH

Thruster

Work up to a heavy set of 5 (from a rack)

WOD

7 Min AMRAP

3 Thrusters 95/65, 65/45, 45/30

3 Lateral Burpees

6 Thrusters

6 Lateral Burpees

9 Thrusters

9 Lateral Burpees....

Continue to add 3 reps per round

*WOD choose a weight you are confident you could complete the set of 15 if you needed to.

10/29/17

OPEN GYM 7-9AM
TEAM WOD 9-10AM

**GARAGE SALE AND CF22 CLEAN UP**
oin us at 10am to buy used CF22 equipment and help us move out! Hope to see you all there!!

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WARM UP

Coach's Choice

WOD 1

In teams of 2

For Time:
150 reps of each movement. One athlete working at a time, must complete all 150 reps of movement before moving to the next.
MedBall Cleans 20/14, 14/10, 10/6
KB Swings 55/35, 35/25, 25/20
Box Jumps 24"/20"
Pull-ups
The score is the time to completion.
15 Minute time cap

CLOCK WILL CONTINUE TO RUN AT THE 15 MINUTE MARK

WOD 2

14 AMRAP
Relay style, first athlete must complete full round, then next athlete completes round.
3 Power Clean 135/95, 95/65, 65/45
15 Sit Ups
25 Double Unders/Singles 3:1

The score will be the total reps completed in the 14 minutes.

 

10/27/17

First day in the new gym was AWESOME!!!!  Guys I just love it there!!  It was so fun to see you all there doin your thang!  We have already rearranged the furniture to make it flow a little better.  We will now be doing FREE Saturday workouts for all those friends or family members who have really wanted to try CrossFit.  Bring them out to our new place for some fun fun fun!

DOWNLOAD SUGARWOD ASAP!

YOU WILL FIND US UNDER CROSSFIT 22

Sometimes change is what you need to REDEFINE YOURSELF

Sometimes change is what you need to REDEFINE YOURSELF

WARM UP
1 Min Easy Bike/Row
1 Min Active Spiderman
:45 Med Bike/Row
:45 Active Samson
:30 Hard Bike/Row
:30 Air Squat
DB Warmup (light Db's)
5 Stiff-legged Deadlifts
5 Front Squat
5 Strict Press
5 Reverse Lunges ea side
5 Strict Press
5 Front Squat
5 Stiff-legges Deadlifts
WOD
5 RFT
15 Wall Ball 20/14, 14/10, 10/6
100ft Walking Lunge
10 DB Snatch Right 50/35, 35/25, 25/20
10 DB Snatch Left 50/35, 35/25, 25/20
AFTER PARTY
100 Partner over the box MB sit-up

10/26/17

THANK YOU THANK YOU THANK YOU!!

Thanks to all of you for coming out to our open house at our new location! We couldn't do this without all of your love and support. We are so excited for this new journey and are so happy you will be a part of it.

Sugarwod should be up and running later today. 

If you haven't yet download sugarwod.

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Warm Up

2 Rounds:
1 Minute Jumprope
1 Minute Mountain Climbers
1 Minute Sit-ups
Then 2 Rounds:
10 BB Good Mornings
10 BB Deadlifts
10 Scorpions
10 Walking Lunges

STRENGTH

OTM 8
2 Deadlifts @75% 1RM

WOD

For time:
21-15-9
Deadlift 225/155, 155/ 105, 105/75
Calorie Bike

Rest 2 Minutes

21-15-9
Calorie Row
Burpees Over Rower

10/25/17

TONIGHT IS THE NIGHT!!!  WE ARE SO EXCITED FOR YOU TO SEE OUR NEW GYM!  OPEN HOUSE WILL BE HELD FROM 5-7PM.  COME OUT HAVE SOME FOOD AND HANG WITH YOUR FRIENDS.  WE CANT WAIT FOR YOU TO SEE IT!!  Address: 51 River Bend Way NSL

I had a totally different WOD programmed for today, but I thought we should go out with what we came in with!  I know we did pull-ups today but it just feels right.  We will give substitutions in class if needed.

NOVEMBER 1, 2010

NOVEMBER 1, 2010

OPEN HOUSE

Wednesday night 5-7pm

51 River Bend Way

North Salt Lake

WEDNESDAY CLASS SCHEDULE

Regular morn schedule

No evening classes

THURSDAY

ALL CLASSES AT NEW LOCATION

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WARM UP

Andy

WOD

4 Rounds

Every 5 minutes perform: 
400m run
21 Kettlebell Swings, 53/35
12 Pull-ups 

 Each round is a sprint.

AFTER PARTY

5 RDS

10 T2B (go for unbroken)

15 Plate heel taps

20 Military Sit-up

10/23/17

OPEN HOUSE

Wednesday night 5-7pm

51 River Bend Way

North Salt Lake

WEDNESDAY CLASS SCHEDULE

Regular morn schedule

No evening classes

THURSDAY

ALL CLASSES AT NEW LOCATION

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WARM UP

Andy

WOD

10-9-8-7-6-5-4-3-2-1

Hang Power Clean 

Shoulder to Overhead

Back Squat

Burpee

135/95, 95/65, 65/45

AFTER PARTY

Coach Choice (if time allows)

10/19/17

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

****ATTENTION****

As you all know,  we will be moving into our new facility next week!!  We are super duper excited to be teaming up w FNX and can't wait for you to see it!  We would love for you all to come out, enjoy some food and check our new digs.  All classes will be held at the new location, beginning Thursday Oct. 26, at 5:30am. 

OPEN HOUSE:

Wednesday October 25, 5-7pm
51 River Bend Way Suite 100
NSL, UT 84054

WARM UP

Coach's Choice

WOD

AMRAP 25
In teams of 2
6 Pull-ups
6 Thrusters 95/65, 65/45, 45/35
12 Sit-ups

Athletes will work at the same time.  Athlete 1 will start on the pull-ups and thrusters. Athlete 2 will start on the sit-ups. Once each have complete their 12 reps they will switch places, continue this cycle until 25 minutes has expired on the clock.

10/20/17

****ATTENTION****

As you all know,  we will be moving into our new facility next week!!  We are super duper excited to be teaming up w FNX and can't wait for you to see it!  We would love for you all to come out, enjoy some food and check our new digs.  All classes will be held at the new location, beginning Thursday Oct. 26, at 5:30am. 

OPEN HOUSE:

Wednesday October 25, 5-7pm
51 River Bend Way Suite 100
NSL, UT 84054

****ATTENTION #2****

PLEASE REMOVE ANY PERSONAL ITEMS FROM CUBBIES OR ANY OTHER AREA OF THE GYM BY FRIDAY.  ANY REMAINING ITEMS WILL BE TAKEN TO THE D.I.  THANK YOU

Remember when Andy loved short shorts?! #throwback

Remember when Andy loved short shorts?! #throwback

WARM UP

Andy

WOD

30 MIN EMOM

1 Power Snatch + 1 OHS

10/18/17

****ATTENTION****

As you all know,  we will be moving into our new facility next week!!  We are super duper excited to be teaming up w FNX and can't wait for you to see it!  We would love for you all to come out, enjoy some food and check our new digs.  All classes will be held at the new location, beginning Thursday Oct. 26, at 5:30am. 

OPEN HOUSE:

Wednesday October 25, 5-7pm

51 River Bend Way Suite 100

NSL, UT 84054

****ATTENTION #2****

PLEASE REMOVE ANY PERSONAL ITEMS FROM CUBBIES OR ANY OTHER AREA OF THE GYM BY FRIDAY.  ANY REMAINING ITEMS WILL BE TAKEN TO THE D.I.  THANK YOU

If you have any questions just ask Ruby

Well since we're posting throwback pics

Well since we're posting throwback pics

WARM UP

Andy

Deadlift Prep

WOD

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do Max Rep Hand Release Push-ups
    Rest 1 minute
From 4:00-7:00, run 400 meters then do Max Rep Deadlifts 225/155, 155/115, 115/75
    Rest 1 minute
From 8:00-11:00, run 400 meters then do Max Rep Hand Release Push-ups
    Rest 1 minute
From 12:00-15:00, run 400 meters then do Max Rep Deadlifts

10/17/17

STRENGTH TODAY @4PM

Throwback pic of Kat at Regionals!

Throwback pic of Kat at Regionals!

WARM UP

3 Rounds:
50 Mountain Climbers
10 Push-ups
10 Kip Swings
10 Squats
10 Sit-ups

STRENGTH

Turkish Get-up
3x3 (3R+3L=1Rnd)
AHAP

WOD

For time:
50 Burpee Pull-ups
Rest 2 Minutes
50 Burpee Box Jump Overs 24/20
Rest 2 Minutes
50 Burpees

*Pull-ups and box jumps are interchangeable but everyone will complete the 50 burpees last.
**Score each one individually.

10/14/17

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

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WARM UP

Coach's Choice

WOD

Teams of 2

50 Rounds for time:
6 KB Walking Lunges 50/35, 35/25, 25/20
4 Burpee Box Jump Overs 24/ 20
2 KB Strict Press 50/35, 35/25, 25/20

Only 1 person works at a time alternating rounds until each athlete has completed 25 rounds.