CLIPS AND JUMP ROPES!!!!!!!

If you are interested in having your own set of clips or your own jump ropes we would like to help you out. On February 4th I (Liz) will be doing an order from Rogue Fitness. Here is what you need to know: Jump ropes are $23 per rope, clips are $40 per set, items must be prepaid or they will not be ordered, payments must be received no later than Feb. 3rd no exceptions, sign up sheet will be on the office door, you can order one or both.
WE WILL NOT BE ORDERING ANY EXTRA

**YOGA IS BACK AND CLASS WILL BE HELD EVERY SUNDAY FROM 8-9AM STARTING SUNDAY JANUARY 26TH WITH JEN SAYES!!**

WARM UP

500 Meter Row
3 Rounds w/empty barbell
5 Hang Muscle Clean
5 Hang Power Clean
5 Deadlift
5 Power Clean
5 Front Squats

Rest 30 seconds

STRENGTH

Power Clean 3RM Touch and Go

WOD

Donny

21-15-9-9-15-21 reps for time of:
225/155 pound Deadlift
Burpee

Hero_Donny_th

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

About crossfit22

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

One response »

  1. Joni says:

    That was a sneaky one- thanks Liz for the push on that last set of burpees.
    13:17 RX. I THINK I got a new 3RPM on my power clean at 135# I have no record of tracking it before

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