Crossfit22

Protect and Serve

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

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