Next open WOD, 14.3 will be released tonight. Here are a couple of reminders.

*We are always accepting donations for the DJ. We want to thank anyone who has already helped out with this.

*Please sign up for a time slot using the link on our page. The post is published at 8:00pm, if you need a specific time make sure you reserve your spot early.

*You do not have to be signed up for the open to workout on Friday @5:00pm. Please feel free to reserve a time or just come in and we will fit you in.

*If you are unable to make it Friday night please let one of the coaches know when you will be there so we are prepared with judges. Our info can be found under the “contact us” link on our main page. You can email or text. Text would be preferred.

*If you need to do the WOD on Saturday judges will be available from 8-8:45am.

*Last but so important, come and cheer, invite friend and family. This makes such an impact on the energy in the room.

Loved watching the 9am class practice Clean & Jerk this morning. As they were practicing and anticipating that it may come up in an Open WOD a lot of PR’s took place and technique improved. This is one of my favorite parts of the Open! Sometimes we think we can’t do things so we slip into a comfort zone with our weight loads when we are safely capable of so much more. It makes us work just a little harder and reach a little higher… so proud of you girls!!

Photo not from today so just pretend there is an addtional 35lbs on the bar.....Toni also learned a valuable weight loading lesson today;) Ask her maybe she will enlighten you with her new found wisdom!

Photo not from today so just pretend there is an addtional 35lbs on the bar…..Toni also learned a valuable weight loading lesson today;) Ask her maybe she will enlighten you with her new found wisdom!

WARM UP

Athlete Choice

SKILL/STRENGTH
Oly Whiteboard
(located above DB’s)

WOD
Can be performed in teams of 2 or individually depending on your focus today
250m Row
200m Run
500m Row
400m Run
1000m Row
800m Run
500m Row
400m Run
250m Row
200m Run

About crossfit22

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

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