Crossfit22

Protect and Serve

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

11/23/15

THANKSGIVING SCHEDULE: This is subject to change.
Thursday: 7:30-9:00am Thanksgiving WOD
Friday: 8:00-9:00am Open Gym
Saturday: 7:30-9:00am Open Gym, 9:00-10:00am WOD

 

PLEASE JOIN US AND LIFT FOR LANDON!!  FEEL FREE TO INVITE YOUR FRIENDS AND FAMILY!  THERE IS A SIGN UP SHEET ON WHITE BOARD FOR T-SHIRTS AND TANKS, PLEASE HAVE YOUR NAME AND SIZE ON LIST BY MONDAY!
KIDS T-SHIRTS WILL BE AVAILABLE FOR $15

It's time to sign your team up for the Lift for Landon throw down. Here is the link: 

https://crossfit22.bringit.bz/public/a9ffed

Workouts will be released Friday, here is what you will need to know to sign up

L1
Power Clean 75/55
Thruster 45/30
Deadlift 95/65
Jumping Pull-up
L2
Power Clean 115/75
Thruster 65/45
Deadlift 135/95
Banded Pull-up
L2
Power Clean 155/115
Thruster 95/65
Deadlift 185/35
Kip/Strict Pull-up

 

 

WARM UP

500 Meter Row
CrossFit Warm-up
3x10

STRENGTH

Power Clean
15 Minutes to find a heavy single.

WOD

Death by Power Cleans
Minute 1-1 Power Clean
Minute 2-2 Power Cleans
Minute 3-3 Power Cleans
Minute 4-4 Power Cleans
And so on until you can no longer complete the minute to rep ratio.

L1-65/45
L2-95/65
L3-135/95

AFTER PARTY

3 Rounds:
10 Strict Toes 2 Bar
15 GHD Sit-ups
:15 Second L Hold