7/23/14

CF KIDS @9
CF TEENS @10

HOLIDAY SCHEDULE

WEDNESDAY JULY 23: Regular morning schedule, 1 evening class @4:30pm
THURSDAY JULY 24: Open gym 9:00-10:00am

Just a reminder that the CrossFit Games Masters is going on now. You can watch live coverage on your computer. These are amazing athletes. 

Allen Duarte (50) walked 130 feet on his hands in the Max Distance Event, the farthest of any male masters athlete in the 50-54 Division.

Allen Duarte (50) walked 130 feet on his hands in the Max Distance Event, the farthest of any male masters athlete in the 50-54 Division.

WARM UP

500 Meter Row
CrossFit Warm Up
3×10

STRENGTH

OTM 10
Odd: 10 Plyo Push-ups on 45# plate
Even: 10 Pistol Squats

WOD

4 Rounds for time:
30 WallBall Shots 20/14
15 Burpee pull-ups

7/22/14

Well I guess we can officially announce that Liz and I have been made Ambassador’s for the new Lululemon at Station Park in Farmington. We have been working with store manager Tiffanee Holbrook and the amazing Brynn Duerden.  You may have seen them around the Box recently getting their onramp on w/ Jason.  They are both incredible girls, on the ball and tons o fun so say “Hi”!! We LOVE LOVE LOVE Lululemon and we are so excited for the opportunity to work with them and for the exciting things it will bring to CF22. Huge thanks to them and to photographer Justin Grant who made what could have been painful, super easy and fun! We did a really really hard WOD for the shoot so we want to share a little bit of it with you….you try holding a handstand upside down in a tire!  Liz thought she had the tough job….HA!
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Tiffanee and Brynn

Tiffanee and Brynn

WARM UP
400m run
3 rounds
Hang Power Clean (increase weight ea round)
Med Ball Push up
20 sec Handstand Hold
30 Rapid Plate Jumps

Strength
Build up to heavy set
5X 2 Push Press + 2 Push Jerk + 2 Split Jerk

WOD
Complete as many rounds as possible in 20 minutes of:
2 Hang Power Cleans 185/135
6 Strict Ring Dips
9 Box Jumps 30/24
27 Double-unders
courtesy of crossfit.com

7/21/14

CF KIDS @9
CF TEENS @10

HOLIDAY SCHEDULE

WEDNESDAY JULY 23: Regular morning schedule, 1 evening class @4:30pm
THURSDAY JULY 24: CLOSED

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WARM UP

3 Rounds:
50 Dubs
10 Kip Swings
10 Push-ups
10 Squats
10 Sit-ups

STRENGTH

3x Max Rep Strict Chin-ups
3X Max Rep Strict Ring Dips
(max reps means pushing yourself to failure)

WOD

For time:
30 Thrusters 95/65
20 GHD Sit-ups
400 Meter Run
20 Thrusters 115/80
30 GHD Sit-ups
400 Meter Run
10 Thrusters 135/95
40 GHD Sit-ups
400 Meter Run

**Sub KB sit-ups for GHD if unavailable**

(courtesy of crossfit.com)

7/19/14

REG SATURDAY SCHEDULE

HAPPY BIRTHDAY COACH AMANDA!!!! WE LOVE YOU!!
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This girl what can we say…she is kind, hard working, reliable, GREAT coach, not to mention beautiful and loved by all.  But don’t let all that fool you she’s no push over and doesn’t sh** from anyone!

The structure of this WOD is based on Amanda’s bdate and her choice of movements.

WARM UP
Coach Choice

WOD

“Amanda 7/19/88″

IN TEAMS OF 2 COMPLETE
BUY IN: 88 Wall Ball Shots
7 Rounds
19 DB Snatch Right
200m Run
19 DB Snatch Left
200m Run
19 Power Cleans 135/95
200m Run
CASH OUT: 88 Strict Push-ups

*Only 1 person working at a time on: Wall Ball, DB Snatch, Cleans & Push-ups*
**Team will run 200m together, both members must return from run before snatch/clean work can resume**