November 21

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#gettingafterit #bottomsup

Holiday Hours in Zen

BarBell Club Jan 1

RX: 3×1  Clean and Jerk @ 10 RPE. Then, 50 Burpees, 10 Hang Power Snatches (55/85), 40 Burpees, 8 Hang Power Snatch, 30 Burpees 6 Hang Power Snatch, 20 Burpees, 4 Hang Power Snatch, 10 Burpees, 2 Hang Power Snatch. 20min cap.

Gold: 3×3 Clean and Jerk @ 10 RPE. Then, 50 Burpees, 10 Hang Power Snatch (35/60), 40 Burpees, 8 Hang Power Snatch, 30 Burpees 6 Hang Power Snatch, 20 Burpees, 4 Hang Power Snatch, 10 Burpees, 2 Hang Power Snatch. 20min cap.

Silver: 3×5 Clean and Jerk Progressions. 50 Burpees, 10 Hang Power Snatch (bar), 40 Burpees, 8 Hang Power Snatch, 30 Burpees 6 Hang Power Snatch, 20 Burpees, 4 Hang Power Snatch, 10 Burpees, 2 Hang Power Snatch. 20min cap.

Endurance: 5x10sec force treadmill sprints.

Post WOD : 3×8 hanging wipers

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November 20

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First I would like to know what happened in the foundations room, it appears that someone has been or did drop the steel plates and it ruined the platform underneath. No I’m not really upset about this but what I am more upset about is that no one notified anyone that this happened. I found the plate laying there on top of the damaged floor. We are all adults please be responsible for your actions and let us know when something goes wrong, your not going to get in trouble I promise, stuff happens. Do the right thing and notify us.

Second Brandon and Sarah Dewitt are starting there move tomorrow and if you are available to help I know they sure would appreciate any help that anyone could offer to them. They will be moving all day at 2830 19th Ave Marion, Iowa. They will begin to move the heavier items staring around 5pm. If you are free and have some time stop on over and lend a hand, thats what family does for each other. Thanks guys

Open Gym : We are going to have some time changes to our open gym hours 5am-10am and 230pm-630pm

Mobility WOD : 6am Only this week

 

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November 19

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What a great turnout for the Bring a Friend Day, thank you to all that brought some new faces in the gym. We strive to continue to grow our community, thank you again.

RX:  Front Squats 3×3 @10 RPE. Then, As Many Rounds As Possible in 20 Min: 25 Kettlebell Swings (55/70#), 50Double Unders, 25 Toes To Bar. Refer to 10/1/2010

Gold:  Front Squats 3×5 @10 RPE. Then, As Many Rounds As Possible in 20 Min: 25 Kettlebell Swings (35/55#), 50 Double Unders, 25 Toe to Bar. Refer to 10/1/2010

Silver:  Front Squats 3×5. Then, As Many Rounds As Possible in 20 Min: 25 Kettlebell Swings (25/35#), 50 Single Unders, 25 Toe to Bar. Refer to 10/1/2010

Endurance:12min AMRAP 5 Overhead Squats and 1 300m shuttle run

Post WOD  : 3 X 10 AB ROLL OUT

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November 18

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Bring a friend day all day at CrossFit 2.2, the wod will be posted on the board. If you don’t have a friend coming or there are no new friends in the class you are attending there will be regular programed wods as well.

Hope to see a bunch of new faces in the gym tomorrow.

Great work by all today , good solid effort by all classes.

We have started our Kennedy Girls S&C classes agin at 330 so please be courteous if you come in early to do work. Thank you.

Rx : Back squat 3×3 @ 10 RPE. Then, for time: Row 100 meters, 10 kettlebell sumodeadlift high pulls(35/55), Row 200 meters, 20 kettlebell sumodeadlift high pulls, Row 300 meters, 30 kettlebell sumodeadlift high pulls, Row 400 meters, 40 kettlebell sumodeadlift high pulls, Row 500 meters, 50 kettlebell sumodeadlift high pulls. (20min cap). Refer to 9/25/2012

Gold : Back squat 3×5 @ 10 RPE. Then, for time: Row 100 meters, 10 kettlebell sumodeadlift high pulls(35/55), Row 200 meters, 20 kettlebell sumodeadlift high pulls, Row 300 meters, 30 kettlebell sumodeadlift high pulls, Row 400 meters, 40 kettlebell sumodeadlift high pulls, Row 500 meters, 50 kettlebell sumodeadlift high pulls. (20min cap). Refer to 9/25/2012

Silver : Back squat 3×5. Then, for time: Row 100 meters, 10 kettlebell sumodeadlift high pulls(25/35), Row 200 meters, 20 kettlebell sumodeadlift high pulls, Row 300 meters, 30 kettlebell sumodeadlift high pulls, Row 400 meters, 40 kettlebell sumodeadlift high pulls, Row 500 meters, 50 kettlebell sumodeadlift high pulls. (20min cap). Refer to 9/25/2012

Endurance : 10min AMRAP 5 HSPU, 30 DOuble Unders

Post WOD : 3x20sec TTB holds

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November 17

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Obviously I am posting this before I know anything for fact, but Jaye and Kent are still competing in there IronMan and I have full confidence in both of these men that they will complete the task and join the others in our gym that have completed this enormous accomplishment.

Bring a Friend Day will be November 18th which will run all day.

Holiday hours are posted in Zen

CF2.2 BarBell Club Jan 1

RX: “3×1  Snatch @ 10 RPE. “Tillman” 7 rounds for time: 7 Deadlift (84/143), 200 m sprint, 15  Pull Ups
45 second rest refer to 1/28/2011

Gold: “3×3 Snatch @ 10 RPE. Then, “Tillman” 7 rounds for time: 7 Deadlifts (70/100), 200 m sprint, 10 Pull Ups
45 second rest. refer to 1/28/2011″

Silver: “3×5 Snatch Progressions. “Tillman” 7 rounds for time: 7 Deadlifts (30/40), 200 m sprint, 15 Jumping Pull Ups
45 second rest refer to 1/28/2011″

Endurance: 400m lunges

Post WOD : 3×10 Russian Twists (heavy)

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November 15

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There will be no Competitors Camp This weekend, it will be rescheduled for a later date. We will have regular scheduled class at 8am and 915am

Bring a Friend Day will be November 18th which will run all day.

Holiday hours are posted in Zen

CF2.2 BarBell Club Jan 1

RX: 4×3  Power Snatch + Snatch +  Hang Snatch @8RPE. Then, 20 Front Squats (65/100), 30 Box Jumps(24/30″), 40 Kettlebell Swings (35/55), 50 Wall Ball Shots (14/20). Time Cap 12min. refer to 7/3/2013

Gold: 4×3 Power snatch + Snatch + Hang Snatch @8RPE. Then, 20 Front Squats (50/80), 30 Box Jumps (20/24), 40 Kettlebell Swings (35/55), 50 Wall Ball Shots (14/20). Time Cap 12min. refer to 7/3/2013

Silver: 4×3 snatch progressions. Then, 20 Front Squats (bar), 30 Box Jumps (20″), 40 Kettlebell Swings (25), 50 Wall Ball Shots (10). Time Cap 12min. refer to 7/3/2013

Post wod : 3×20 L SIT

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November 14

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#teammates, we are all in this together. one gym, one goal, on purpose.

Bring a Friend Day will be November 18th which will run all day.

There will be no Competitors Camp This weekend, it will be rescheduled for a later date. We will have regular scheduled class at 8am and 915am

Holiday hours are posted in Zen

CF2.2 BarBell Club Jan 1

RX: 4×3 Power Clean + CleanHang Clean @8 RPE. Then, 5 rounds for time of 30 Air Squats, 5 Bar Muscle Ups, 5  Hang Power Clean (65/100) and 5  Toes To Bar. 10min Cap.

Gold: 4×3 Power Clean + Clean + Hang Clean @8 RPE. Then, 5 rounds for time of 30 Air Squats, 5 Bar Muscle Up Attempts, 5 Hang Power Cleans  (50/70) and 5 Toes To Bar 10min Cap.

Silver: 4×3 Power Clean + Clean + Hang Clean @8 RPE. Then, 5 rounds for time of 30 Air Squats, 5 Bar Pull Ups, 5 Hang Power Cleans (bar) and 5 Toes To Bar 10min Cap.

Endurance: Double unders 5×50

 

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November 13

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#TBT Crazy to look back and see where this has all started form. Keep Growing, Keep Moving forward .

Bring a Friend Day will be November 18th which will run all day.

There will be no Competitors Camp This weekend, it will be rescheduled for a later date.

Holiday hours are posted in Zen

CF2.2 BarBell Club Jan 1

Rest Day

Open gym 5am-630pm

Mobility Class 6am and 5pm

There will be No Kilo Kids for the time being we will let everyone know when the program will start again. Thank you.

 

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November 12

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Congrats to Jamie Thomann who made two muscle ups at the Field of Teams, make sure you get your name on the PR board.

Thank you to all that participated in the RWB Veterans WOD yesterday, it was much appreciated. Thank you to ALL of our members that are veterans, you really do make a difference

Bring a Friend Day will be November 18th which will run all day.

There will be no Competitors Camp This weekend, it will be rescheduled for a later date.

RX: 4×3 Push Press+ 3 Jerk then 4×5 Overhead Press @ 8RPE. Then, 21-15-9 Burpees and Overhead Squat(35/50), 2 min rest, 21-15-9 Handstand Push Up and Sumo Deadlift High Pull (35/50). 12min time cap.

Gold: 4×3 Push Press + 3 Jerk then 4×5 Overhead Press @ 8RPE. Then, 21-15-9 Burpees and Overhead Squat (30/40), 2 min rest, 21-15-9 Handstand Push Up and Sumo Deadlift High Pull (30/40). 12min time cap.

Silver: 4×3 Push Press + 3 Jerk then 4×5 Overhead Press. Then, 21-15-9 Burpees and Overhead Squat (10/20), 2 min rest, 21-15-9 Handstand Push Up and Sumo Deadlift High Pull (10/20). 12min time cap.

Endurance: 5x100m Sprints

Post WOD : 3×50 Banded RDL

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November 11

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Veterans Day !!!

‘You should reach the limits of virtue, before you cross the border of death. ‘

‘How glorious fall the valiant, sword in hand, in front of battle for their native land!’

‘Rise up, warriors, take your stand at one another’s sides, our feet set wide and rooted like oaks in the ground. ‘

‘…learn to love death’s ink-black shadow as much as you love the light of dawn. ‘

‘Here is courage, mankind’s finest possession, here is the noblest prize that a young man can endeavor to win.’

The Symbolism Of Veterans Day:

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

The 11-based rep scheme represents the rich history of Veterans Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
Classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
The WOD “Armistice“
9 minute AMRAP
100-meter sprint
11 sit-ups
11 Pull ups
100-meter sprint
22 Sit ups
22 Pull ups
100-meter sprint
*add 11 to the sit-ups and pull ups for each additional round

2-minutes of rest, followed by:

9 minute AMRAP
100-meter sprint
11 pushups
11 Weighted Lunges (heavy Kettle Bell/Dumbell/Plate Hold)
100-meter sprint
22 pushups
22 Weighted Lunges
100-meter sprint
*add 11 to the pushups and Lunges for each round

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