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

 

Posted in Uncategorized | 2 Comments

October 24

quote-let-me-tell-you-the-secret-that-has-led-me-to-my-goal-my-strength-lies-solely-in-my-tenacity-louis-pasteur-142302

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

Posted in Uncategorized | 4 Comments

October 23

thomas-edison-quote-jpg-300x150

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

Posted in Uncategorized | 6 Comments

October 22

muhammad-ali-quote

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

Posted in Uncategorized | 8 Comments

October 21

images

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

Posted in Uncategorized | 11 Comments

October 20

TecumsehThanks

Congrats to Janine Wasson, Julie Ormsby, Rick Colton, and Liz Lloyd who all ran the Des Moines Marathon this past Sunday. Takes some serious mental toughness to accomplish a great challenge like that. I am proud of all of you.

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

RX:  Clean and Jerk 5×1@ 9 RPE. Then, for time run  1 mile, 10 Hang Power Clean and Jerks (65/100), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap. Refer to 4/21/2014

Gold:  Clean and Jerk 5×3@ 9 RPE. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (50/80), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap.

Silver: 5×3  Clean and Jerk progressions. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (bar), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap.

Endurance: 400m lunges

Post WOD  : 3×10 Russian Twists (heavy)

Posted in Uncategorized | 16 Comments

October 18

563980_10100941870465979_149488756_n

Please message Julie on FB or when you see her next time wish her luck and on her very first Marathon she will be completing on Sunday. She has worked hard and will do great. We are very proud of you Julie.

October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

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

WOD will be posted in the morning :)

Posted in Uncategorized | 4 Comments

October 17

work-fitness_00255959

Congratulations to Coach Seth and his Family as they added another member to their family with the birth of their second child Hensley Grace Rehn.

October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

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

Rx:  Friday 4×2 Jerk then 4×3 OHP @ 9 RPE. With a 10min Clock Run 400m, row 500m, 100 double unders, run 400m, row 500m , 100 double unders. 10min cap

Gold : 4×3 Jerk then 4×3 OHP @ 9 RPE. With a 10min Clock Run 400m, row 500m, 100 double unders, run 400m, row 500m , 100 double unders.

Silver : 4×3 Jerk then 4×5 OHP. With a 10min Clock Run 400m, row 500m, 100 Single unders, run 400m, row 500m , 100 Single unders.

Post WOD : 50TTB

 

 

 

 

 

Posted in Uncategorized | 10 Comments

October 16

cfa270ad45a61725bbc7439d29ea1c21

Congratulations to Coach Seth and his Family as they added another member to their family with the birth of their second child Hensley Grace Rehn.

October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

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

Oen Gym 5am-630pm

Mobility WOD 6am and pm

Kilo Kids : No class this week

Posted in Uncategorized | 12 Comments

October 15

images

October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

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

Rx: 4×3 Back Squat @9 RPE. Then, for time 15 Thrusters (30/40), 3 Legless Rope Climbs. 12 Thrusters, 2 Legless Rope Climbs, 9 Thrusters, 1 Legless Rope Climb 15′ 10min Cap. refer to Dec. 17, 2013.

Gold  : 4×3 Back Squat @9 RPE. Then, for time 15 Thrusters (30/40), 3 Rope Climbs, 12 Thrusters, 2 Rope Climbs, 9 Thrusters, 1 Rope Climbs. refer to Dec. 17, 2013.

Silver : 4×5 Back Squat Then, for time 15 Thrusters (20/30), 15 Pullups, 12 Thrusters, 12 Pull Ups, 9 Thrusters, 9 Pull Ups refer to Dec. 17, 2013.

Endurance : 1.5mile run

Post WOD : 3×50 Banded RDL

Posted in Uncategorized | 14 Comments