**STRENGTH CLASS TODAY @4:00**

**Don’t forget tomorrow is your last chance to come WOD with Terry before he leaves us to join his awesome wife in Washington.**

HAPPY BIRTHDAY COACH DERRICK!!

Derrick we love you and we feel so lucky to have you as part of our CF22 family. Hope your birthday rocks as hard as you do!

WARM UP

400 Meter Run or 500 Meter Row
3 Rounds:
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Deadlift Prep

STRENGTH

Deadlift
3-3-3-3-3

WOD

“Derrick’s B-day Party”

2 rounds:
3 Minute max rep Back Squat
rest 1 minute
3 Minute Row for Calories
rest 1 minute
3 Minute max rep Pull-ups
rest 1 minute
(courtesy of Derrick Faust)

About crossfit22

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

4 responses »

  1. Joni says:

    Happy Bday DWheezy!! wish you could have wodded with us so i could have kicked you in the…..kneecap..this was tough
    HAPPY THAT I PR’D MY 3RPM DL. last time I recorded 3rpm was 08/22 235#
    today 3RPM 245# yipppeee me so happy!!!
    wod was like this-
    Round 1 Row-37 Cal Ring rows 50 Back sq 95# 37 total 124
    Round 2 Row-37 Cal-ring rows 62 back sq 95# 36 total 132
    Sorry Liz that I seemed lost when I couldn’t figure out by myself what to sub for pullups. I jumped up on that bar and my arm was not havin it.

  2. Becca says:

    Happy Birthday! Love the picture of the birthday boy!

  3. JO says:

    Happy Birthday
    Loved Mobility last night:)

  4. Steph J says:

    I’m sick today and so bummed not to be able to do derrick’s birthday wod! Happy birthday anyway, you’re great!

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