Sign up for 13.5 here: http://crossfit22.bringit.bz/public/86a937

This week is the last week of the open. We would love to have everyone who is signed up make an effort to do the last WOD during “Friday Night Lights”. We are so excited to have Mandy and Terry Rose back at the box this week, they will be joining us Friday night. Let’s go out with a bang and make this Friday the best week so far!!

We want to say a huge thank you to those of you who made donations for the DJ. We will have him again this week and again any donations would be appreciated.


M-F Regular early morning schedule 5:30am 6:30am (THIS IS SUBJECT TO CHANGE SO WATCH WEBSITE OR FACEBOOK!)

Mid Morning M-TH 8:30-10am OPEN GYM. Friday 9am class

Evening M-F 5pm ONLY


We are sad to announce we have to say goodbye to one of our coaches. Due to his school work Derrick is leaving. We just want to public thank him for all that he has done for us. We are going to miss you Derrick!!
We would like to give everyone a chance to say goodbye to Derrick. This Friday following “Friday Night Lights” we will be having a farewell Derrick/end of the open celebration. We are going to be doing a potluck style dinner,we are thinking finger foods would be best. Please bring your favorite dish to share.

REALL?!?!?!?! This video makes 13.5 sound soooooo fun. I can’t freaking wait, who’s with me????


4 Rounds:
200 Meter Run
10 Push Ups
10 Squats
10 Ring Rows


15 Minutes of “Goat” work



For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
(courtesy of crossfit.com)


For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
(courtesy of crossfit.com)

**Can sub run for row**

About crossfit22

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

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