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 firstname.lastname@example.org 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