STRENGTH CLASS TODAY @4:00

ATTN: Members who bring children

Beginning July 7th you will notice that we have added and area for your children. Our number one concern for your children is their safety. We are happy to provide this area for your use while you are working out, here’s what you need to know:

1. For those of you bringing their children to the 9am class, we will be providing a sitter for you. The cost will be $15 per month for this service. If you come to the 9am class this will be a requirement if you choose to bring your children.

2. Anyone else bringing children to any other class time will be required to keep their children in the designated area. NO EXCEPTIONS!!!!

3. If you bring children to any time other than 9am they will be the sole responsibility of the parents. We have ask each of our coaches not to pick up crying children. Our coaches are there to coach and that needs to be their number one responsibility.

4. Children are not to be on the black mats or equipment at anytime. Before, after, and especially during a WOD.

5. If you bring food for your child please clean up any mess that is made before you leave the gym.

We are open to any and all feedback, concerns, or suggestions you may have.

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WARM UP

3 Rounds: 30 Second Handstand Hold 25 Squats 20 Sit-ups 15 Jumping Pull-ups

STRENGTH

OTM 10 3-5 Strict Handstand Push-ups

WOD

10 rounds for time of:

5 pull-ups

5 push-ups

5 rounds for time of:

10 GHD sit-ups

10 back extentions

2 rounds for time of:

25 wall-ball shots, 20/14

25 box jumps, 24/20

(Courtesy of crossfit.com)

*The substitution for GHD will be 5 rounds: 10 Wall Ball sit-ups 10 Good mornings 45/30

About crossfit22

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

2 responses »

  1. Joni says:

    I just want to shout out to Katelyn! Last time I saw her doing handstand pushups in the band I told her we needed to get her out of that dam band. I was lucky enough to WOD with her today- And guess what? Katelyn did all 10 rounds strict HSPU-so what if it was double pads- YOU HAVE TO START SOMEWHERE! Good job Katelyn today you went from- ” I can’t do it” to “I just want to get my head to the pad!” I had a proud coach moment and I wasn’t even coaching!!! 🙂
    She was kind enough even after I kind of bullied her into doing that to point out that I did one extra round on the pull up push up portion of the WOD!
    18:13 RX

  2. Devin says:

    Just a couple of questions to make sure I’m understanding the new “children policy”. First, if my kids are playing ‘pirate ship’ on the cage, lashing each other to the posts with the jump-ropes, hurling kettle-bells and dumbbells as simulated cannon-fire, pole-vaulting with the pvc pipes etc. during a WOD, that will now be frowned upon right? Second if I come a little early with some Legos and Hotwheels (plus maybe some Cheetos or something to bribe the mean kids) can I hang out in the pit before the WOD? ^o)

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