**ATTENTION: Affect immediately Monday thru Thursday’s 9:00am class will be changing. For the next three weeks we will be experimenting with making this open gym time. You will be welcome to come and WOD anytime between 8:30-10:30am Monday thru Thursday, Friday will remain from 9-10:00am. We do ask that you do the workout posted for that day. Coaches will be there to help you with  technique, questions, and modifications. If we fell like this works better for our athletes we will make it a permanent change. Fell free to comment and let us know how you feel. Please note we will be leaving the box promptly at 10:30** 

**OLY TODAY @NOON W/COACH CHIU**

**STRENGTH CLASS TODAY @4:00**

**NUTRITION CHALLENGE HAS BEGUN. JUST A GENTLE REMINDER THERE IS A $50 BUY IN PER TEAM ($25 PER PERSON).
PLEASE TRY TO HAVE YOUR BUY IN TO US BY NO LATER THAN FRIDAY. ALSO PLEASE WRITE YOUR TEAM UP ON THE WHITE BOARD BEHIND THE ROWERS.**

**”ANGEL’S FOR ALEX” is this Satruday Feb. 2nd. Do not miss out on the chance to give to this amazing event. We are so excited to be a part of this. Here is the link to the event page. You can create an account and register http://angelsforalex.wodhub.com/**

WOW I REALLY NEEDED THIS, HAD TO PASS IT ON!! (Thanks Mandy)

WARM UP

500 Meter Row
100 Double Unders
20 Pass Throughs
20 Runners Stretch

STRENGTH

5X1
Squat Boost to OHS to Squat Boost. This is one rep.

WOD

21-15-9 Reps for time:
Squat Snatch 95/65
Box Jumps
Wall Ball Shots 20/14

About crossfit22

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

7 responses »

  1. Joni says:

    did the comp wod today. CRAP. that was hard for me. double purple bands for hspu..that means i have graduated from green- and I got 6 total rope climbs to the top, almost. WOD was 12 and some change..whew..tough one.

  2. Amy E. says:

    11:47 RX

  3. Scott Preske says:

    Your all the winners!!! 🙂

  4. Kris says:

    Kat or Liz,
    On the 2 recovery days- are those total rest days or active recovery. Can we bike or run on those days and still count as recovery if not wodding? Kris

  5. Christy says:

    12:31 RX
    Pr’d on my squat boost OHS #110 yipee! Love me some squat boost OHS.

  6. Mindy N says:

    I decided to do this nutrition challenge. I did it today and it wasn’t as hard as I thought it’d be to keep track of the points. Its super easy. But because of my last minute decision making I don’t have a partner. If anyone else has been debating and needs a partner then let me know. I actually don’t mind doing it alone but I’m not sure if that’s legal!

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