-This Saturday will be a Bring a Friend Saturday with the class starting at 8am, There will be no 915am class as we have been invited over to CrossFit The Challenge for a Saturday Morning Workout starting at 10am, this is not mandatory but would like to have everyone that wants come participate in a workout. We can car pool if needed, 2811 Wiley Blvd SW, Cedar Rapids, IA 52404
–Halloween Party at the gym November 1st. Bring the family for a great night of costumes and fun!! BYOB and snacks not mandatory but always welcome. We look forward to seeing everyone. Starting at 5pm
–Field of Teams November 7-9th Come support the 4 Teams we are sending from CF2.2
–Competitor Camp at the gym November 18th-19th! Sign-up HERE. I really do encourage everyone to consider taking a look at this. I don’t want the name of this to discourage anyone. This event is honestly meant for everyone not just competitors. Armand is a good friend of mine and an even better competitor he knows what he is talking about when it comes to CrossFit, I PROMISE you this will be a very educational and beneficial seminar for everyone. If you have any questions please ask me and I will be glad to answer them.
Gold: 5×3 Overhead Press @ 10 RPE. Then, 7 rounds for time of 3 Strict Handstand Push Ups, 3 Chest To Bar Pull Ups, 3 Burpees.. 6min cap
Silver: 5×5 Overhead Press. Then, 7 rounds for time of 3 Push Ups, 3 Pull Ups, 3 Burpees.. 6min cap
Endurance:Double Unders 5×50
Post WOD : 50 ttb