October 1

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RX: 15min to find max  Clean and Jerk. Then, 3 rounds for time of 7 Front Squats(65\100) and 100yd sprint. 5min cap

Gold: 15min to find 3rep max Clean and Jerk. Then, 3 rounds for time of 7 Front Squats(50/70) and 100yd sprint. 5min cap

Silver: 5×5 Clean and Jerk. Then, 3 rounds for time of 7 Front Squats(20/30) and 100yd sprint. 5min cap

Endurance: 2x1mile repeats.

Post WOD : 4 X 10 AB Roll outs

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September 30

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If you completed “Isabelle” this saturday for the Go Gold WOD you will complete “Grace” instead, same reps and weights just changing to clean and jerk.

Rx : 15min to find max snatch. Then, “Isabelle” 30 Snatches (43/62)(any style) for time. Time cap 6min. Refer to 3/19/14.

Gold : 15min to find 3 rep max snatch. Then, “Isabelle” 30 Snatches (30/40)(any style) for time. Time cap 6min. Refer to 3/19/14.

Silver : 5×5 snatch progressions. Then, “Isabelle” 30 Snatches (bar)(any style) for time. Time cap 6min. Refer to 3/19/14.

Endurance : 5x100m sprints

Post WOD : 5×10 GHD Sit ups

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September 29

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–Thank you to all who came out to the Go Gold Fundraiser, bought a T-shirt for the cause, or came to hang out at Guthridge Park with everyone. We all had a great time and certainly makes for a great memory.

–As a reminder, to those who still haven’t paid for their Go Gold T-Shirt, we are accepting checks made out to “Beat Cancer Today” in the amount of $12.00/shirt.

–KollegeTown orders will arrive in about 3 weeks.

RX: 15min to find max back squat. Then,15-12-9 CTB, Strict HSPU, and Wallballs. Time cap: 6min.

Gold: 15min to find 3 rep max back squat. Then,15-12-9 Pull-ups, HSPU, and Wallballs. Time Cap: 6min.

Silver: 5×10 back squat. Then,15-12-9 pull ups, pushups, and Wallballs. Time Cap: 6min.

Endurance: 5x30sec 20″ Box Jumps, 3×300 shuttle run.

Post-WOD: 3×50 Hollow-Body Rocks

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September 27

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Go Gold Fundraiser

Heats starting at 830am, sign up for your heat times on the board 5 males, 5 females Rx, Scaled, and Silver. All are welcome family and friends spectators are encouraged.

WOD will be ”Isabel” 30 Snatches any style for time, 10 min cap.

After we will be heading over to Gutheridge Park in Hiawatha for softball and grilling from 12-430. Bring coolers, food you wish to eat, family and friends.

It looks to be a great weekend and we look forward to seeing all of you there, thank you so much for all the support throughout for this event, its all going to a great cause.

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September 26

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This Saturday We will be having our Go Gold Fundraiser  WOD and Softball and Grill out at Gutheridge park in Hiawatha. Start time for the WOD will be 830am and we will be preforming ”Isabel” for time. We will be running heats of 10 at a time: 5 females and 5 males in the WOD room; the Oly room will be used as a warm up area. Heat assignments will be first come and you will sign up on the white board.

We will start the Softball game at 12pm, bring glove and what ever equipment you have, we will provide some extra bats, if you have any extra equipment please bring it; coolers are welcome. For the grill out we will start after the game, we will provide paper plates utensils and some meat to start us off with. Everyone is welcome to bring something to be thrown on the grill.

It’s looking to be a very nice weekend we hope to see everyone there, family and friends are all welcome.

Continue to sign up for classes on Zen, and checking in with the front desk.

Rx : Sumo Deadlift 5×1 @ 10 RPE. Then, With a 10min clock complete AMRAP of 1 BMU, 2 ALT. Pitols and 3 HRPU. every round you must double the reps. so that round 2 is 2, 4, and 6. Score will be the last round completed at time cap.

Gold : Sumo Deadlift 5×5 @ 10 RPE. Then, With a 10min clock complete AMRAP of 1 CTB, 2 assisted ALT. Pitols and 3 HRPU. every round you must double the reps. so that round 2 is 2, 4, and 6. Score will be the last round completed at time cap.

Silver : Sumo Deadlift 5×10. Then, With a 10min clock complete AMRAP of 1 pull up, 2 assisted air squats and 3 HRPU. every round you must double the reps. so that round 2 is 2, 4, and 6. Score will be the last round completed at time cap.

Endurance : 5x10sec force treadmill sprints.

Post WOD : Ab Wheel 3×10

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September 25

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This Saturday We will be having our Go Gold Fundraiser  WOD and Softball and Grill out at Gutheridge park in Hiawatha. Start time for the WOD will be 830am and we will be preforming ”Isabel” for time. We will be running heats of 10 at a time: 5 females and 5 males in the WOD room; the Oly room will be used as a warm up area. Heat assignments will be first come and you will sign up on the white board.

We will start the Softball game at 12pm, bring glove and what ever equipment you have, we will provide some extra bats, if you have any extra equipment please bring it; coolers are welcome. For the grill out we will start after the game, we will provide paper plates utensils and some meat to start us off with. Everyone is welcome to bring something to be thrown on the grill.

It’s looking to be a very nice weekend we hope to see everyone there, family and friends are all welcome.

Continue to sign up for classes on Zen, and checking in with the front desk.

Open Gym 5am-630pm

Mobility WOD  6am and 5pm sign up in zen

Kilo Kids 515 please sign up in Zen

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September 24

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This Saturday We will be having our Go Gold Fundraiser  WOD and Softball and Grill out at Gutheridge park in Hiawatha. Start time for the WOD will be 830am and we will be preforming ”Isabel” for time. We will be running heats of 10 at a time: 5 females and 5 males in the WOD room; the Oly room will be used as a warm up area. Heat assignments will be first come and you will sign up on the white board.

We will start the Softball game at 12pm, bring glove and what ever equipment you have, we will provide some extra bats, if you have any extra equipment please bring it; coolers are welcome. For the grill out we will start after the game, we will provide paper plates utensils and some meat to start us off with. Everyone is welcome to bring something to be thrown on the grill.

It’s looking to be a very nice weekend we hope to see everyone there, family and friends are all welcome.

Continue to sign up for classes on Zen, and checking in with the front desk.

RX:  Snatch 5×1 @ 10 RPE. Then, 21 Snatches (30/42), 30 Double Unders, 15 Snatches, 30 Double Unders, 9 Snatches, 30 Double Unders for time.  10min cap

Gold: Snatch 5×3 @ 10 RPE. Then, 15 Snatches (30/42), 20Double Unders, 12 Snatches, 20 Double Unders, 9 Snatches, 20 Double Unders for time. 10min cap

Silver: Snatch Progressions 5×3. Then, 15 Snatches (bar), 20 Single Unders, 12 Snatches, 20 Single Unders, 9 Snatches, 20 Single Unders for time. 10min cap

Endurance: 12min As Many Reps As Possible of  5 Overhead Squats and 1 300m shuttle run

Post WOD : Back Lever 3x max effort

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September 23

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This Saturday We will be having our Go Gold Fundraiser  WOD and Softball and Grill out at Gutheridge park in Hiawatha. Start time for the WOD will be 830am and we will be preforming ”Isabel” for time. We will be running heats of 10 at a time: 5 females and 5 males in the WOD room; the Oly room will be used as a warm up area. Heat assignments will be first come and you will sign up on the white board.

We will start the Softball game at 12pm, bring glove and what ever equipment you have, we will provide some extra bats, if you have any extra equipment please bring it; coolers are welcome. For the grill out we will start after the game, we will provide paper plates utensils and some meat to start us off with. Everyone is welcome to bring something to be thrown on the grill.

It’s looking to be a very nice weekend we hope to see everyone there, family and friends are all welcome.

Rx : OHP and Power Clean 5×1 @ 10 RPE. Then, 20 Back Squats from the ground (65/100), 1000m row, 10 Back Squats, 500m row for time. 10min

Gold : OHP and Power Clean 5×3 @ 10 RPE. Then, 20 Back Squats from the ground (45/70), 1000m row, 10 Back Squats, 500m row for time. 10min Cap.

Silver : Power clean Progression 5×3 and OHP 5×10. Then, 20 Back Squats from the ground (20), 1000m row, 10 Back Squats, 500m row for time. 10min Cap.

Endurance : 10min AMRAP 5 HSPU, 30 DOuble Unders

Post WOD : 3x20sec TTB holds

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September 22

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Update to class times: 7am and 4pm are no longer running. We have opened up a 5pm class time to help thin out the 5:30pm class. The Friday 6:30pm class will be open this week as long as there is solid and consistent participation. Please sign up in zen and register for your classes, this really is important to do.

Today is the last day to order the fall and winter gear, you can place your order online. Follow the link HERE

September 27 Go Gold Fundraiser WOD at the gym then softball and grilling at Guthridge Park. There will be a Facebook events page set up with times and directions for the start of the softball and grilling.

RX:  Clean and Jerk 5×1 @ 10 RPE. Then, 3 rounds for time of 15 Deadlift (100/143), 15 Chest To Bar Pull Ups, 15 Shoulder to Overhead (45/72). Time cap 10min.  4/29/2014

Gold: Clean and Jerk 5×3 @ 10 RPE. Then, 3 rounds for time of 15 Deadlift (70/100), 15 Pull Ups, 15 Shoulder to Overhead (35/50). Time cap 10min. refer to 4/29/2014

Silver: Clean and Jerk progressions 5×3. Then, 3 rounds for time of 15 Deadlift (30/40), 15 Pull ups, 15 Shoulder to Overhead (15/20). Time cap 10min. refer t0 4/29/2014

Endurance: 400m lunges

Post WOD : 3×10 Russian Twists (heavy)

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September 20

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Saturday Morning WOD 8am and 915am

Update to class times: 7am and 4pm are no longer running. We have opened up a 5pm class time to help thin out the 5:30pm class. The Friday 6:30pm class will be open next week as long as there is solid and consistent participation. Please sign up in zen and register for your classes, this really is important to do.

Sept 21 will be the last day to order the fall and winter gear, you can place your order online. Follow the link HERE

September 27 Go Gold Fundraiser WOD at the gym then softball and grilling at Guthridge Park. There will be a Facebook events page set up with times and directions for the start of the softball and grilling.

Rx: OHP 4×2 @9 RPE and Front Squats 4×2 @ 9 RPE. Guest WOD

Gold : OHP 4×3 @9 RPE and Front Squats 4×3 @ 9 RPE. Guest WOD

Silver : OHP 4×5 @9 RPE and Front Squats 4×5. Guess WOD

Post WOD : 3 X 20 SEC L-SIT

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