AUGUST PAYMENTS DUE TOMORROW. Thanks

So Maria has been  prepping us for this amazing Nutrition Challenge that we would love as many of you to participate in as possible! Check out the details here and message Maria with any questions you may have! This looks like an awesome challenge and the more people we have sign up (and the sooner we sign up) the more prizes we become eligible for so check out rules here: http://www.lurongliving.com/challenge2013/rules and early bird prizes here: http://www.lurongliving.com/challenge2013/blog/challenge-info/early-bird-prizes. READ THE EARLY BIRD PRIZE LIST ITS AMAZING!! Huge thanks to Maria! She is so on the ball and takes such good care of our nutrition.

Check out this awesome article: https://medium.com/p/6f1d887b7e7d. Thanks Steve Lamb!
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PLEASE BE ON TIME or EARLY!!! We will begin group warm up exactly 5 min after class start time. Thanks
WARM UP

5 Minutes of one of the following
row, run or jumprope

3 rounds as a group w/ light weight:
5 toe heel cleans
5 muscle cleans
5 power cleans
5 press or jerks
then build up to 70-75% of last weeks Clean & Jerk 1RM

WOD
OTM for 20 minutes
On the evens: 3 Clean & Jerk at 70-75% of 1RM
On the odds: 10 Burpees

rest as needed then for time:
1 Mile run

rest as needed then 1 set:
Max rep Pull-ups

About crossfit22

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

3 responses »

  1. Joni says:

    MikeM- Thanks for liking my WOD yesterday…I think you were the only person who might have enjoyed it

    Scaled big time today- 85# c & j 5 burps jogged ish my mile 9:21 BLEH resting tomorrow..yes!

  2. MikeM says:

    WU – 5 min Row = 1218m
    45# on warm up 1 Rnd; 70% = 135# (guessing here)
    WOD – RX – OTM 21 min – 135#
    1 Mile run – 7:40
    Pull ups – 11 strict (gassed)

  3. Maria says:

    It would be great to get as many people as possible on board for this Nationwide challenge. It’s affiliate against affiliate. I’m on board, let’s do this!! I will have a place to sign up somewhere at the box. Will let you know!

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