**OLY CLASS TODAY @6:30PM W/COACH CHIU**

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

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You know you’re on the track to Badass when:

You get pissed at a torn palm because it means you won’t be able to completely destroy yourself for the next few workouts…

You get annoyed more at the fact that you’re a bit dusty than the fact that you have to move a 50lb sandbag back and forth for 20m repeats…

You stare at a bar that weighs more than you, then you pick it up a few times, then you add weight…

You run a mile, do 100 pullups, 200 pushups, 300 squats, and then run another mile, before breakfast…

You acknowledge the fact that the chick next to you who is 5 years older, 30lbs lighter, and way prettier, could handily kick your butt in just about every workout…

You’re not sore after doing twice the amount of work which might have killed you 6 months ago…

You high five the dude or dudette who you know will shortly give you instructions to push yourself until you potentially bleed, puke or pass out (hopefully you rein it in a little before that), then you thank them…

You know you’re on the track to Badass when you keep pushing to find and embrace your potential, to put health in front of sloth, to fight for your wins and cheer for your friends.

And let’s be honest, you know you’re on the track to Badass when you walk into your CrossFit box, and everybody knows your name…

Let one of our journals help you form your Badass self, check em out at www.journalmenu.com

WARM UP

3 Rounds
250 Meter Row
20 Scorpions
20 Ring Rows
20 Squats
20 Toe Touches

STRENGTH

15 Muscle Ups or
15 Bar Muscle ups or
30 Strict Pull Ups + 30 Strict Ring Dips

WOD

OTM for 12 Minutes
5 Deadlifts 225/155
35 Double Unders
(singles 2:1)

About crossfit22

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

2 responses »

  1. Joni says:

    I absolutely LOVED this WOD..and completed it RX with no rowing penalties!

  2. Shaun Rosemann says:

    I guess I have a lot of work to do still! 😉

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