**STRENGTH CLASS TODAY @4:00**

**For those of you that may be interested Letrono CrossFit is hosting Fitness Elevated Qualifier #3 this Friday Oct. 19th from 4-7pm. The address is1754 S. 750 W, Syracuse.

**OLYMPIC LIFTING CLASS W/ COACH CHIU SATURDAY OCT. 27TH 7:30-8:30AM (AWESOME WORK PRE-GRACE). Please sign up we are limited to 10 participants. ONLY 5 SPOTS LEFT.**

**BARBELLS FOR BOOBS SATURDAY OCTOBER 27 8:30-9:30AM. WE ARE EXCITED TO HAVE CROSSFIT RACE JOINING US THIS YEAR FOR B4B. YOU WILL NO LONGER NEED TO INDIVIDUALLY REGISTER FOR THIS EVENT WE HAVE DECIDED WE WILL BE MAKING OUR OWN TSHIRTS (THANK YOU MARY!) AND SELLING THEM THAT MORNING TO ANYONE WANTING TO PARTICIPATE. ALL OF THE PROCEEDS WILL BE DONATED IN ONE LUMP SUM TO B4B.**

LOVE, LOVE , LOVE THIS!!

WARM UP

5 Rounds:
100 Meter Run
10 KB Swings
10 Runners Stretch
10 Toe Touches

STRENGTH

Power Snatch
EMOTM for 10 minutes, 3 power snatch @80% of your 1RM

WOD

3 Rounds for time:
10 Deadlifts 275/195
50 Double Unders
(courtesy of cross fit.com compare to 2/7/12)

About crossfit22

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

5 responses »

  1. Sharae says:

    “I fear not feeling these fears anymore and just floating along” – I like this line a lot. That whole thing is cool.
    I liked this WOD today even though it was short. I did 75 and 85 on the snatches. 155 on the deadlifts and singles 4:03.
    AND PRed my deadlifts! 225.

  2. Joni says:

    Toni-nice job today- you did a great job-in fact all of 9:00 i was pretty impressed saw some amazing form..
    I absolutely love this post- there is one line in particular that really hit home to me and maybe even may have choked me up a little-
    “i fear letting those i love down, letting myself down” wow…powerful
    With that being said…didnt wod today doing the qualifier at Letrano shortly here..just want to do a good job and rep CF22 well..so nervous!!!

  3. Toni says:

    Power snatch started at 50# and went up to 60#. I need to work on this one more.
    6:46 WOD @ 135# and singles.

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