**OLY CLASS TODAY @12:00 W/COACH CHIU**

**STRENGTH CLASS TODAY @4:00 W/TERRY**

**OCTOBER PAYMENTS NOW DUE**

ATTENTION NUTRITION CHALLENGE TEAMS: This week your weekly challenge is to run a 5K as a team. This must be completed before Sunday 10/7/12. Any questions ask Kat or Liz.

We would like to welcome the Holly Group to our regular classes. We are excited to have you!!

WARM UP

4 Rounds:
200 Meter Run
30 Second Handstand Hold
10 PVC Push Press
10 KB SDHP
10 Walking Lunges

STRENGTH

3 Rounds:
Max Rep Push-ups

WOD

15 Minute AMRAP:
5 Ring Dips
10 Pull-ups
15 Burpees

CHALLENGE

Acculate 150 reps of a mix and match core movements (sit-ups, GHD, T2B, KTE, v-ups, etc.)

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

2 responses »

  1. Joni says:

    Brutal.. 6 rounds red band…whew…

  2. DWJ says:

    Completed 7 + 2

    Burpees….I would not be happy if my obituary said, “he died doing burpees.” Not happy…

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