December 19

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Good Luck to all of our CF2.2 members that are competing this weekend at QCCF

New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Reebok Shoe sales 30% off all orders until Jan 1 on all Nano 4’s and Lifter and Lifter Plus, ask a coach how.

December 20th is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 4:15pm at the Cedar Rapids bowling alley, right across the street from the old gym.

Jan 1 Barbell club starts

Jan 10th Strength Seminar but by on by Ken and The Anvil Gym for more details and to register click HERE

Jan 8th and 22nd Goal Setting Seminar at 5:00pm both days! Register ahead of time in Zen Planner!

February 6th and 7th Nutrition and Movement Seminar Presented by Armand and Sarah McCormick for more info and to register click Here

RX: Every Minute On The Minute for 4 min 2 Front Squats @ 10 RPE. Then, 100 Double Unders, 50 Wall Balls (14/20), 50 Hand Release Push Ups, 50 Pistols (ALT), 50 Handstand Push Ups,, 100 Double Unders. Time Cap 15min.

Gold:  Every Minute On The Minute for 4 min 3 Front Squats @ 10 RPE. Then, 50 Double Unders, 30 Wall Balls (14/20), 30 Hand Release Push Ups, 30 Assisted Pistols (ALT), 30 Handstand Push Ups,, 50 Double Unders. Time Cap 15min.

Silver: Every Minute On The Minute for 4 min 5 Front Squats. Then, 100 Single Unders, 30 Wall Balls (10/14), 30 Hand Release Push Ups, 30 Air Squats, 10 Wall Walks, 100 Single Unders. Time Cap 15min.

Endurance: Open Gym/Skills

Post WOD : Ab Wheel 3×10

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December 18

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Rest Day

New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Reebok Shoe sales 30% off all orders until Jan 1 on all Nano 4’s and Lifter and Lifter Plus, ask a coach how.

December 20th is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 4:15pm at the Cedar Rapids bowling alley, right across the street from the old gym.

Jan 1 Barbell club starts

Jan 10th Strength Seminar but by on by Ken and The Anvil Gym for more details and to register click HERE

Jan 8th and 22nd Goal Setting Seminar at 5:00pm both days! Register ahead of time in Zen Planner!

February 6th and 7th Nutrition and Movement Seminar Presented by Armand and Sarah McCormick for more info and to register click Here

Open Gym 5am-10am 330-630pm

Mobility WOD  6am an 5pm

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December 17

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New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Reebok Shoe sales 20% off all orders until Jan 1 on all Nano 4’s and Lifter and Lifter Plus, ask a coach how.

December 20th is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 4:15pm at the Cedar Rapids bowling alley, right across the street from the old gym.

Jan 1 Barbell club starts

Jan 8th and 22nd Goal Setting Seminar at 5:00pm both days! Register ahead of time in Zen Planner!

Rx: EMOM 4 min. 3 Power Clean @ 10 RPE. Then, 7 Rounds For Time of
10 SDLHP (30/40k)
10 Burpee Box Jumps 20″
Finish With 2000M Row. Time cap 20min.

Gold :EMOM 4 min. 3 Power Clean @ 10 RPE. Then, 7 Rounds For Time of
10 SDLHP (30/40k)
10 Burpee Box Jumps 20″
Finish With 2000M Row. Time cap 20min.

Silver :EMOM 4 min. 5 Power Clean. Then, 5 Rounds For Time of
10 SDLHP (20)
10 Burpee Box Jumps 20″
Finish With 2000M Row. Time cap 20min. Refer to 4/11/2011

Endurance : 3×3 tuck jumps, 5 pro agilities

Post WOD : 3×20 V ups

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December 16

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Bring A Friend Day ALL DAY TODAY, Stop in and bring a friend. (loads and movements will be scaled)

New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Bring A Friend Day! Tomorrow is the day to bring in all your friends for FREE! All classes are open to new-comers, and we will tailor the Silver tier to be very approachable for all of the new folks. If you have any questions or concerns, make sure to email sales@crossfit2point2.com!

Reebok Shoe sales 20% off all orders until Jan 1 on all Nano 4’s and Lifter and Lifter Plus, ask a coach how.

December 20th is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 4:15pm at the Cedar Rapids bowling alley, right across the street from the old gym.

Jan 1 Barbell club starts

Jan 8th and 22nd Goal Setting Seminar at 5:00pm both days! Register ahead of time in Zen Planner!

Jan 10th Box Squat, Sumo/Conventional deadlift and Stone seminar put on by Ken of the Anvil Gym, more details soon.

Feb 6-7 Nutrition Seminar and CrossFit Opens movement and efficiency seminar. You may attend one or both. More information to follow shortly.

RX: Every Minute on The Minute for 4min @ 10 RPE 2 Back Squats. Then, 2 rounds of 50 Toes To Bar , 50 Ring Dips, and 50 Kettlebell Swings swings (35/55). time cap 18min. Refer to 5/22/2012

Gold: Every Minute on The Minute for 4min @ 10 RPE 3 Back Squats. Then, 2 rounds of 30 ttb, 30 dips, and 30 Kettlebell Swings swings (35/55). time cap 18min. Refer to 5/22/2012

Silver: Every Minute on The Minute for 4min 5 Back Squats. Then, 2 rounds of 30 kte, 30 dips, and 30 Kettlebell Swings swings (25/35). time cap 18min. Refer to 5/22/2012

Endurance: 12 max broad jumps, 2x300yd shuttles.

Post wod : Back Lever 3x max effort on Bar

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December 15

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New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Bring A Friend Day! Tomorrow is the day to bring in all your friends for FREE! All classes are open to new-comers, and we will tailor the Silver tier to be very approachable for all of the new folks. If you have any questions or concerns, make sure to email sales@crossfit2point2.com!

Reebok Shoe sales 20% off all orders until Jan 1 on all Nano 4’s and Lifter and Lifter Plus, ask a coach how.

December 20th is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 4:15pm at the Cedar Rapids bowling alley, right across the street from the old gym.

Jan 1 Barbell club starts

Jan 8th and 22nd Goal Setting Seminar at 5:00pm both days! Register ahead of time in Zen Planner!

Jan 10th Box Squat, Sumo/Conventional deadlift and Stone seminar put on by Ken of the Anvil Gym, more details soon.

Feb 6-7 Nutrition Seminar and CrossFit Opens movement and efficiency seminar. You may attend one or both. More information to follow shortly.

RX: Every Minute on The Minute for 4min @ 10RPE 1 Power Snatch. Then “Nancy” 5 rounds for time of 400m run and 15 Overhead Squats (30/42) Time cap 18 min. refer to 6/11/2014

Gold: Every Minute on The Minute for 4min @ 10RPE 3 Power Snatch. Then “Nancy”, 4 rounds for time of 400m run and 15 Overhead Squats (30/43) Time cap 18 min. refer to 6/11/2014

Silver: Every Minute on The Minute for 4min 5 Power Snatch. Then, 4 rounds for time of 400m run and 15 Overhead Squats (bar) Time cap 18 min. refer to 6/11/2014

Endurance: 3×3 max height box jumps, 3×10 yd sprints to back peddle.

Post WOD : AMRAP 5 min 15 hollow body Rocks and 15 Reverse hollow body rocks (superman rocks)

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December 13

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New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Reebok Shoe sales 20% off all orders until Jan 1 on all Nano 4’s and Lifter and Lifter Plus, ask a coach how.

December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

Jan 8th and 22nd Goal Setting Seminar

Jan 10th Box Squat, Sumo/Conventional   DL, and Stone Seminar Put on By Ken of the Anvil Gym, more details to follow.

Feb 6-7 Nutrition Seminar and CrossFit Opens movement and efficiency seminar. You may attend one or both. more information to follow shortly.

Rx : EOtherMOM do 5 Bench Press @ 10 RPE for 5 rounds.

Gold : EOtherMOM do 5 Bench Press for 5 rounds. @ 10 RPE

Silver : EOtherMOM do 5 Bench Press for 5 Rounds

Team WOD Regional WOD 4

Teams of 4 (2 Men, 2 Women) Scale as needed Time cap 30 min

For time:

75 Back squats (95 lbs)

50 Pull-ups

25 Shoulder-to-overhead (95 lbs)

75 Front squats (65 lbs)

50 Pull-ups

25 Shoulder-to-overhead (65 lbs)

75 Overhead squats (45 lbs)

50 Pull-ups

25 Shoulder-to-overhead (45 lbs)

75 Back squats (135 lbs)

50 Pull-ups

25 Shoulder-to-overhead (135 lbs)

75 Front squats (85 lbs)

50 Pull-ups

25 Shoulder-to-overhead (85 lbs)

75 Overhead squats (65 lbs)

50 Pull-ups

25 Shoulder to overhead (65 lbs)

 

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December 12

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New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Reebok Shoe sales 20% off all orders until Jan 1 on all Nano 4’s and Lifter and Lifter Plus, ask a coach how.

December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

Jan 10th Box Squat, Sumo/Conventional   DL, and Stone Seminar Put on By Ken of the Anvil Gym, more details to follow.

Feb 6-7 Nutrition Seminar and CrossFit Opens movement and efficiency seminar. You may attend one or both. more information to follow shortly.

RX: Every Other Minute on The Minute do 2 Clean and Jerk @ 10 RPE for 5 rounds. Then 10 minute As Many Reps As Possible of 5 pull-ups (strict), and 30 yard overhead lunges (20/15).

Gold: Every Other Minute on The Minute do 3 Clean and Jerk@ 10 RPE for 5 rounds.Then 10 minute As Many Reps As Possible of 5 pull-ups (strict), and 30 yard overhead lunges (20/15).

Silver: Every Other Minute on The Minute do 3 Clean and Jerk for 5 rounds. Then 10 minute As Many Reps As Possible of 3 pull-ups (strict), and 30 yard overhead lunges (5).

Endurance: Sled Pulls 4×60 yds (50/70)

Post WOD : 5 rounds of 12 TTB and 5 Side Bridge Leg raises to each Side.

 

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December 11

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New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Reebok Shoe sales 20% off all orders until Jan 1 on all Nano 4’s and Lifter and Lifter Plus, ask a coach how.

December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

Jan 10th Box Squat, Sumo/Conventional   DL, and Stone Seminar Put on By Ken of the Anvil Gym, more details to follow.

Feb 6-7 Nutrition Seminar and CrossFit Opens movement and efficiency seminar. You may attend one or both. more information to follow shortly.

Open Gym 5-10am and 330-630pm

Mobility Class 6am and 5pm

 

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December 10

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New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Reebok Shoe sales 20% off all orders until Jan 1 on all Nano 4’s and Lifter and Lifter Plus, ask a coach how.

December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

Jan 10th Box Squat, Sumo/Conventional   DL, and Stone Seminar Put on By Ken of the Anvil Gym, more details to follow.

Feb 6-7 Nutrition Seminar and CrossFit Opens movement and efficiency seminar. You may attend one or both. more information to follow shortly.

RX: Every Other Minute on The Minute do 2 Snatch @ 10 RPE for 5 rounds. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (35/50), 20 Burpee Muscle Ups. Time Cap 13min. Refer to 3/6/2013

Gold: Every Other Minute on The Minute do 3 Snatch @ 10 RPE for 5 rounds. Then, 30 Double Unders, 30 Hand Release Push Ups, 30 Hang Power Snatch (30/40), 30 Burpee Pull Ups. Time Cap 13min. Refer to 3/6/2013

Silver: Every Other Minute on The Minute do 3 Power Snatch for 5 rounds. Then, 50 Single Unders, 40 Push Ups, 30 Overhead Squat (bar), 20 Strict Pull Ups. Time Cap 13min. Refer to 3/6/2013

Endurance: 3x300yd Shuttle

Post WOD : 3×50 Banded RDL

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December 9

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New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Reebok Shoe sales 20% off all orders until Jan 1 on all Nano 4’s and Lifter and Lifter Plus, ask a coach how.

December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

Rx: Complete 3 x max sets of ring dip holds, Every Other min on the top of the minute do 2 Sumo Deadlifts @ 10 RPE for 5 rounds. Then, 30-20-10 Overhead Squats (70k,50k) and Deadlift (70k,50k) For Time. 12min cap.

Gold : Complete 3 x max sets of ring dip holds. Then, Every Other min on the top of the minute do 3 Sumo deadlifts @ 10 RPE for 5 rounds. Then, 30-20-10 Overhead Squats (30/40) and Deadlift (30/40) For Time. 12min cap.

Silver : Complete 3 x max sets of dip holds. Then, Every Other min on the top of the minute do 2 Box Squats @ 10 RPE for 5 rounds. Then, 30-20-10 Overhead Squats (Bar) and Deadlift (20/30) For Time. 12min cap.

Endurance : 15 ladder drill, 10 max height box jumps and 100 double unders.

Post WOD : 3rounds 10 GHD Sit Ups and 10 Hammy Dev.

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