October 31

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-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. 

RX: 5×1 Overhead Press @ 10 RPE. Then, 7 rounds for time of 3 Strict Handstand Push Ups, 3 Muscle Ups, 3Burpees.. 6min cap

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

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October 30

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-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, the address will be posted shortly.

–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. 

–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. 

–Barbell Club: This is a thought at this point, but we are considering adding a USA sanctioned weightlifting club to our services. Comment below or directly to a coach if you would be interested in this on Thursday and Saturdays!

Open Gym 5am-630pm

Mobility WOD 6am and 5pm please sign up in Zen

There will be NO Kilo Kids this week.

 

 

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October 29

 

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-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, the address will be posted shortly.

–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. 

–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

–Barbell Club: This is a thought at this point, but we are considering adding a USA sanctioned weightlifting club to our services. Comment below or directly to a coach if you would be interested in this on Thursday and Saturdays!

RX: 5×1  Snatch @ 10 RPE. Max Effort 1500m Row for time

Gold: 5×3 Snatch @ 10 RPE. Max Effort 1500m Row for time

Silver: 5×3 Snatch progressions. Max Effort 1500m Row for time

Endurance: 5x100m Sprints

Post WOD : 3 X 50 Banded RDL

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October 28

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Great Lifts by everyone yesterday, cleans are looking solid, jerks are really starting to shape up as well. Keep up the great work.

–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. 

–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

–Barbell Club: This is a thought at this point, but we are considering adding a USA sanctioned weightlifting club to our services. Comment below or directly to a coach if you would be interested in this on Thursday and Saturdays!

RX: 5×1 Back Squats @ 10 RPE. Then, 21-15-9 Box Jumps (24/30) and Thrusters (35/50) for time. Time cap 6min. Refer to 4/14/2014

Gold: 5×3 Back Squats @ 10 RPE. Then, 21-15-9 Box Jumps (20/24) and Thrusters (30/40) for time. Time cap 6min. Refer to 4/14/2014

Silver: 5×5 Back Squats. Then, 21-15-9 Box Jumps (20) and Thrusters (15/20) for time. Time cap 6min. Refer to 4/14/2014

Endurance: 2 x 1 Mile. (1:.5)

Post WOD : 5×10 GHD Sit ups

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October 27

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Throw back to old place…oddly miss it at times

–CrossFit 2.2 Apparel Order now active until Monday, October 27th. Order your newest CF2.2 Gear HERE

–Halloween Party at the gym November 1st. Bring the family for a great night of costumes and fun!!

–Field of Teams November 7-9th

–Competitor Camp at the gym November 18th-19th! Sign-up HERE

–Barbell Club: This is a thought at this point, but we are considering adding a USA sanctioned weightlifting club to our services. Comment below or directly to a coach if you would be interested in this on Thursday and Saturdays!

RX:  5×1 Clean and Jerk @ 10 RPE. Super set with 3 Bar Muscle Ups. 21-15-9  Wall Balls 2 for 1’s (14/20) and alternating 1 arm push ups (females do clapping pushups) for time. Time cap 6 min.

Gold:  5×3 Clean and Jerk @ 10 RPE. Super set with 1 Bar Muscle Up attempt. 21-15-9 Wallballs 2 for 1’s (10/14) and clapping pushups for time. Time cap 6 min.

Silver: 5×3 Clean and Jerk progressions. Super set with 3 Bar Pull Ups. 21-15-9 Wallballs (10/14) and pushups for time. Time cap 6 min.

Endurance:50 lateral Over box jumps or Russian box jumps.

Post WOD : 3 X 50 hOLOW rOCKS

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October 25

Partner WOD

–CrossFit 2.2 Apparel Order now active until Monday, October 27th. Order your newest CF2.2 Gear HERE

–Halloween Party at the gym November 1st. Bring the family for a great night of costumes and fun!!

–Field of Teams November 7-9th

–Competitor Camp at the gym November 18th-19th! Sign-up HERE

–Barbell Club: This is a thought at this point, but we are considering adding a USA sanctioned weightlifting club to our services. Comment below or directly to a coach if you would be interested in this on Thursday and Saturdays!

If you don’t have a partner, or want to challenge yourself individually, do this WOD with a 1:1 work:rest ratio.

Rx: 5x (2 Front Squats + 3 Back Squats), then with a partner complete 15 minute AMRAP (Alternating Rounds with your partner; 1:1 rest) of 5 Bar Muscle up, 10 Strict HSPU, 15 TTB, 20 Pistols. Score is total number of rounds and reps.

Gold: 5x (2 Front Squats + 3 Back Squats), then with a partner complete 15 minute AMRAP (Alternating rounds with your partner; 1:1 rest) of 5 Strict Pull-up, 10 HSPU, 15 TTB, 20 Pistol Progressions. Score is total rounds and reps

Silver: 5x (2 Front Squats + 3 Back Squats), then with a partner complete 15 minute AMRAP (Alternating rounds with your partner; 1:1 rest) of 5 Strict Pull-up, 10 Push-ups, 15 Knee Raises, 20 Air Squats. Score is total rounds and reps.

Post WOD: 5×10 Hyper Extensions on GHD

 

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October 24

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November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 11th Veterans Day WOD

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

We also have opened back up the Winter clothing order online it will run for one week and close on the 27th of October. Samples are available to try out.

Rx : Power Snatch 5×1 @ 9 RPE. AMRAP 20min. 1 Snatch (35/50), 2 Overhead Squats (35/50), 3 HSPU, 4 CTB, 5 Wall Walks.

Gold : Power Snatch 5×3 @ 9 RPE. AMRAP 20min. 1 Snatch (30/40), 2 Overhead Squats (30/40), 3 HSPU, 4 Pull ups, 5 Wall Walks.

Silver : Power Snatch progressions 5×3. AMRAP 20min. 1 Snatch (Bar), 2 Overhead Squats (Bar), 3 HSPU, 4 Pull ups, 5 Wall Walks.

Endurance : 5x10sec  sprints.

Post WOD  : Ab Wheel 3×10

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October 23

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November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 11th Veterans Day WOD

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

We also have opened back up the Winter clothing order online it will run for one week and close on the 27th of October. Samples are available to try out.

Open Gym 5am-630pm

Mobility WOD 6am and 5pm

Kilo Kids Club 515pm

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October 22

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November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 11th Veterans Day WOD

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

We also have opened back up the Winter clothing order online it will run for one week and close on the 27th of October. Samples are available to try out.

Rx : Sumo Deadlifts 5×2@ 9 RPE. Then, 3 Rounds for time of 5 KettleBell Hang Power Snatch (55/70) ES, 10 Muscle ups, and 15 Deadlifts (85/125). 18min cap.

Gold : Sumo Deadlifts 5×3@ 9 RPE. Then, 3 Rounds for time of 5 KettleBell Hang Power Snatch (35/55) ES, 10 Muscle ups, and 15 Deadlifts (60/85). 18min cap.

Silver : Sumo Deadlifts 5×5. Then, 3 Rounds for time of 5 KettleBell Hang Power Snatch (25) ES, 10 Muscle ups, and 15 Deadlifts (30/40). 18min cap.

Endo : 12min AMRAP 5 OHS and 1 300m shuttle run

Post WOD : Back Lever 3x max effort

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October 21

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November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 11th Veterans Day WOD

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

We also have opened back up the Winter clothing order online it will run for one week and close on the 27th of October.

RX: Bulgarian Squats 5×2 @ 9RPE. Then, for time 20 Thrusters (35/52)), 30 Burpee Pull Ups, 40 Kettlebell Swings(35/55), 50 Double Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap

Gold: Bulgarian Squats 5×3 @ 9RPE. Then, for time 20 Thrusters (30/40), 30 Burpee Pull Ups, 40 Kettlebell Swings (35/55), 50 Double Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap

Silver: Bulgarian Squats 5×5. Then, for time 20 Thrusters (15/20), 30 Burpee Pull Ups, 40 Kettlebell Swings (25), 50 Single Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap. Refer to

Endurance: 10min As Many Rounds As Possible of 5 Handstand Push Ups, 30 Double Unders

Post WOD  : 3x20sec TTB holds

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