Crossfit22

Protect and Serve

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

5/5/17

MAY PAYMENTS ARE NOW DUE.  GET THEM IN NOW TO AVOID A $10 LATE FEE!

ATTENTION:  OUR THURSDAY 6:30AM BOOTCAMP/ BUTTS & GUTS/ SWOLE PATROL WILL RUN THROUGH THE END OF MAY AND THEN TAKE SUMMER VACATION.  WE WILL RESUME IN SEPTEMBER.  6:30 WILL GO BACK TO REG OPEN GYM.

Boot camp dream team Alan and Art.

Boot camp dream team Alan and Art.

 

 

 GROUP WARM UP

1/2 Tabata

:20 Work :10 Rest for 4 Rounds

Push-ups

Jumping Pull-ups

Squats

Sit-ups

STRENGTH

Supersets

10-8-6-4-2

Weighted or Strict Ring Dips

2-4-6-8-10

Weighted or Strict Chin-ups

*Warm up back squats and deadlifts between sets*

WOD

4 Rounds for time:

400 Meter Run

15 Back Squats @75% BW

10 Deadlifts @150% BW

AFTER PARTY

Handstand Hold Contest

At 3-2-1 go the whole class will hold a variation of a handstand. The goal is to outlast everyone!