10/31/14

Halloween Schedule: Regular morning classes, 3:30-5:00 Strength Class/Open Gym

Beginning Monday Nov. 3rd we will no longer have a 6:45pm class on Monday and Wednesday. We will still have Tuesday at 6:45pm.

We want to send out an invitation to all of our CrossFit 22 family to join us on Saturday @1:00pm at WX high School to cheer on our boys and the rest of the Wildcats in their first playoff game against Maple Mnt.

LuLu Update: We have a delivery date of Friday afternoon. We want to make sure this happens for sure before we set up a time for pick up so watch for possible Saturday or Monday time.

HAPPY HALLOWEEN!!
FEEL FREE TO COME IN YOUR FINEST HALLOWEEN WOD WEAR TODAY
h2

WARM UP
Andy’s Choice

STRENGTH/SKILL
Power Snatch + Snatch
Work up to a heavy single where you can still maintain perfect technique

WOD
5 Rds
6 Snatch
2 rounds of Cindy
L1 65/35 Cindy= jump pu or ring row, knee push-up
L2 95/65 Cindy= kip or banded pull-up
L3 135/95 Cindy= Strict, butterfly or kip pull-up

10/30/14

IMPORTANT ANNOUNCEMENTS PLEASE READ

Halloween Schedule: Regular morning classes, 3:30-5:00 Strength Class/Open Gym

Beginning Monday Nov. 3rd we will no longer have a 6:45pm class on Monday and Wednesday. We will still have Tuesday at 6:45pm.

We want to send out an invitation to all of our CrossFit 22 family to join us on Saturday @1:00pm at WX high School to cheer on our boys and the rest of the Wildcats in their first playoff game against Maple Mnt.

10378073_703684973060847_4309043640127510077_n

WARM UP

Athlete’s Choice

OPEN GYM

OR

OLY BOARD

OR

WOD

OTM x 18

Minute 1: Max Calorie Row
Minute 2: Max Rep Burpees
Minute 3: Max Rep Sit-ups

*This should be an all out effort. Count calories/reps on the first 3 minutes and try to match or beat those counts each additional minute.

WE WILL BE CLOSED FRIDAY AFTERNOON/EVENING DUE TO HIGH SCHOOL FOOTBALL PLAY-OFFS AND HALLOWEEN!! MORNING CLASS SCHEDULE ONLY 5:30, 6:30 & 9.

Stay tuned for our next Lululemon hand out date. We are hoping for Thursday evening.

Robyn...what can I say..she is Alex's better half;)

Robyn…what can I say..she is Alex’s better half;)

WARM UP
Kat’s Choice

STRENGTH
10-8-6-4-2
Strict Press
Strict/wgt Pull-up
L1 Press: 65/40 PU Banded
L2 Press: 95/55 PU Strict
L3 Press: 135/75 PU wgt 45/25

WOD
20 Power Cleans
400m Run
20 Box Jumps
400m Run
20 Walking Lunges w/ Plate Overhead
400m Run
20 Box Jumps
400m Run
20 Power Cleans
L1 PC 65/45 Box/Plates 18/12 Lunge no weight
L2 PC 95/65 Box 24/20 Lunge 25/15
L3 PC 135/95 Box 24/20 Lunge 45/25
*Jump or Step up allowed on all levels

10/28/14

ATTENTION

For all of you that ordered items from the lululemon event. We will be at the box tonight from 5:30-6:00pm to hand out the items that have been delivered. We have not yet received the screen printed tops but they will be here shortly. Pass this message on to anyone you know that ordered items, it will be worth your time to come pick them up.

Billy and Eric showing off their impressive hops.

STRENGTH CLASS TODAY @4:00

WARM UP

3 Rounds:
250 Meter Row
10 KB SDPU 25/20
10 Push-ups
10 Squats
10 Hollow Rocks

STRENGTH

For Jason
4 Rounds:
20 (10 R, 10L) Barbell Box Step Ups
Level 1 55/35 18″/12″
Level 2 75/55 20″/18″
Level 3 110/75 20″

WOD

10 Minute AMRAP
10 KB Swings
10 Goblet Squats
25 Double Unders

Level 1 KB 35/25, 50 Singles
Level 2 KB 50/35, 75 Singles or Dubs
Level 3 KB 70/50, Dubs