STRENGTH CLASS TODAY @4:00PM

We have had a coach offer to do a 4:45AM class. It would be Mondays, Wednesdays, and Fridays. We will only add this class if we get enough interest, so if you are interest let it be known.

SAVE THE DATE
SEPTEMBER 4

4-7PM (time subject to change)
Lululemon has presented us with an incredible opportunity called a “Box Kit”. We don’t have all of the exact details yet but will keep you informed as they come. Here is what we have so far: Lulu will choose a few of their items for both men and women and will have sample sizes for you to try on the night of our party. Lulu will then screen print our CF22 logo on them for you!!! We are crazy excited and can’t believe how lucky we are! We won’t be doing T’s or sweatshirt this fall so this is your chance to show CF22 pride and have it on your fav Wodwear! For those of you who asked about possibly doing a pre-order I have talked to Tiff and she will let me know.

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WARM UP

400 Meter Run
Then
Group Warm Up
3 Rounds:
30 Seconds at each station
Push-up Hold
Squat Hold
Hang from Pull-up bar
Hollow Rock Hold

SKILL

OTM 10
1 Muscle Snatch + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch
*This is a skill drill and is done to practice PERFECT technique. Weight load is not important, stay light and do the movements correctly.

WOD

TUESDAY TEAM WOD

In Teams of Two
For time:
30 thrusters (1) 30 pull-ups (2)
30 thrusters (2) 30 Pull-ups (1)
20 thrusters (1) 20 pull-ups (2)
20 thrusters (2) 20 pull-ups (1)
10 thrusters (1) 10 pull-ups (2)
10 thrusters (2) 10 pull-ups (1)

Rx’d Division
95 / 65-lb. thrusters
Chest-to-bar pull-ups

Masters Division
75 / 55-lb. thrusters
Chin-over-bar pull-ups

Scaled Division
65 / 45-lb. thrusters
Chin-over-bar pull-ups, 15-10-5 reps

Teams will perform this pairs. While one athlete completes 30 thrusters the other athlete will complete 30 pull-ups. Then they switch and complete 30 reps of the other movement. This continues for reps of 20 and 10. (courtesy of games.crossfit.com)

About crossfit22

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

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