Hall Drywall & Construction, Inc. is a full service residential and commercial drywall contractor located in Richmond, Utah that offers drywall installation and finishing with all types of ceiling and wall textures, light gauge metal stud framing, and acoustical ceilings. We also do exterior stucco, eifs or hard coat, new construction, remodels or patches. We have been serving Northern Utah and Southern Idaho since 2001 and we are licensed and insured.
Contact Jerry Hall by cell at 435-757-2454 or by email at jhalldrywall(at)gmail.com for free estimates or any questions you may have.
Thanks to Hall Drywall for being one of our 2014 CrossFit IoTA T.E.A.M. sponsors.
Together Everyone Acomplishes More
21 KB Swing (53#/35#)
Compare your previous time here.
Squat Clean AS many Reps as Possible
1 min work, 2 min rest for a total of 5 min of work
Squat Clean (95/65) – (135/95) – (165/115) – (135/95) – (115/85)
Scale loads appropriate to your ability
4 CnJ (155#/115#)
22 min AMRAP
30 sec handstand hold. (This is a static handstand hold. Only count time while the hands are stationary and body is vertical. Use of the wall is permited)
STRENGTH – Snatch
10 min EMOM
3 Position Snatch
See demo video HERE
Perform a snatch from 3 different starting positions consecutively. The positions and order can be changed depending on the needs of the athlete and the training objectives. Most common would be floor, hang and mid-hang. For technically proficient athletes, start low and work high to increase fatigue and limit the distance and time available to accelerate the bar in order to improve second pull power. For athletes learning technique, start high where the athlete will be more comfortable and work low to add in more complexity. (Catalyst Athletics)
12 min AMRAP
5 Power Snatch (95#/65#)
10 Toe To Bar
15 Deadlift (185#/135#)
50 wall balls
A LITTLE HOUSE CLEANING
Now that school is back in and everyone’s schedule is getting a little more routine, I just wanted to touch on a few items of business.
#1 – Open Gym – 8am to 9am at both locations is Open gym time. Everyone is welcome during this time, and you are invited to do what you’d like for during that hour. With equipment we have available come in and work on what ever you would like to get better at or practice. Please note that while trainers will be on hand to watch over the gym, they will most likely be working out themselves, they will not be responsible for training and teaching during these time slots. Thank you and come enjoy an hour working on what ever you would like or need to work on.
#2 – Safety on the gym floor – I’ve mentioned child safety before HERE, and don’t want to be long on the subject again. We all want kids to be safe and we have a space provided for them at both locations. Bottom line please help keep them off the floor where they will be safe.
#3 – Class start times – In order to be courteous to everyone at the gym we need to start and end on time. If you come late, it’s fine we understand things happen, just jump in to where ever the coach is at. If you need extra time before to do your own thing, then come a few minuets early and do your thing.
#4 – Strength Session – We’ve had strength specific classes for nearly a year now and I just wanted to go over the schedule.
(Smithfield) Monday & Wednesday 5 am, 6 am, 7 am & 9 am
(South Logan) Tuesday & Thursday 4:15 pm, 5:15 pm (6:15 pm Thursdays Only)
If you Shane is working with someone outside of these class times, please know that these are personal training sessions and not open times for anyone to join. If you have a question find out when he or any of the other coaches are done and we will help you after. If you would like some one on one help, just ask and we will let you know what times are available as well as the cost.
The reality is we have a great environment and want to keep it that way. It takes all of us working together to make things flow. Just be conscious of others when you are on the floor. Now here is a funny video to lighten things up :)
30 Wallballs (20#/14#)
30 Box Jumps (24″/20″)
Compare your previous time HERE.
SCALING will be allowed and you can choose to do 3 rounds to scale this workout. There will be a 35 min time cap for all who choose to do all 5 rounds.
STRENGTH – Snatch (16 min to complete the following)
2-2-2-2-2-2-2 – Snatch High Pull
See explanation and demo video HERE
1-1-1-1-1-1-1 – Snatch Balance – working to a heavy single
See explanation and demo video HERE
30 Pull-ups to start and finish
The Ice Bucket challenge lives on!! Stacey Baker got called out today, so Thursday 8-21 at 7pm at the south gym there will be a group gathered to do the ice bucket challenge with Stacey. If you’ve been called out and want to jump in with this goup, show up at 7 and have some fun!! Check out Paul’s video HERE and Coach Ryan’s video HERE