November 26

fight-club-wallpaper-fight-club-34620430-1280-960

Last class of the week, Holiday schedule will be in effect after today.

Toys for Tots donation box is up at the front desk please if you can donate to the box.

Dec 1 class time chafes for the afternoon classes it will be updated in zen.

Dec 2oth Ugly Sweater and Bowling Party.

Jan 1 BB Club

Rx : Box Squats 5×1 @ 10 RPE Super set with 5 yd HSW. 6 Rounds for time 5 hang power snatches (35k/55k) and 10 TTB. 8min cap

Gold : Box Squats 5×3 @ 10 RPE Super set with 5 yd HSW. 6 Rounds for time 5 hang power snatches (30/40k) and 10 TTB. 8min cap

Silver : Box Squats 5×5 Super set with 5 yd HSW. 6 Rounds for time 5 hang power snatches (Bar) and 5 KTE. 8min cap

Endurance : 2×1 mile.

Post WOD : 3×50 Banded RDL

Posted in Uncategorized | 11 Comments

November 25

no-ego

Holiday Schedule set in Zen

Barbell Club Jan1

Black Friday retail deals Mon-Wed on the display in the front room

Dec 1 there will be a change to the afternoon schedule, please stand by for the updates, this change will benefit the afternoon classes greatly.

Rx : OHP then Push Press then jerk. All 3×1 @ 10 RPE. Super Set With 2 Agility Ladder Drills, 10yd High Knees, and butt Kicks. Then, “Fran” 21-15-9 Thrusters 30/42 and Pull-ups

Gold : OHP then Push Press then jerk. All 3×3 @ 10 RPE. Super Set With 2 Agility Ladder Drills, 10yd High Knees, and butt Kicks. Then, ”Fran” 21-15-9 Thrusters 25/35k  and pull-ups

Silver : OHP then Push Press then jerk. All 3×5. Super Set With 2 Agility Ladder Drills, 10yd High Knees, and butt Kicks. Then, ”Fran” 21-15-9 Thrusters (bar) and Jumping Pull-up

Endurance : 10 Ladder Drills, 5 Pro Agility Shuffles, 3×5 Barrier jumps.

Post WOD : 3rounds 10 GHD Sit Ups and 10 Hammy Dev.

Posted in Uncategorized | 16 Comments

November 24

Black-Wallpaper1-e1362434223975

Thanksgiving Schedule is up in Zen

Black Friday Retail Special Monday-Wednesday 50% all retail items (excludes Progenex )

Barbell club Jan 1

There is a box sitting up at the front desk for donations for Toys for Tots donations for Erin Tapken’s store please bring in any donations you would like to give, anything is very appreciated .

Rx: Power Snatch 5×1@ 10 RPE Super Set with 5 Weighted Strict Pull ups. Then “Amanda”, 9-7-5 Ring Muscle ups and Snatches (42/62). Time cap 10min.

Gold : Power Snatch 5×3 @ 10 RPE Super Set with 5 Strict Pull ups. Then “Amanda”, 9-7-5 Ring Muscle up Progressions and Snatches (35/50)

Silver : Power Snatch Progressions 5×3 Super Set with 5 Strict Pull ups. Then “Amanda”, 9-7-5 Jumping Pull ups and Snatches (Bar)

Endurance : 3×5 Max Heigh BJ, 5 pro agilities, 5 Star Drills.

Post WOD : AMRAP 5 min 15 hollow body Rocks and 15 Reverse hollow body rocks (superman rocks)

Posted in Uncategorized | 14 Comments

November 22

crossfit

Saturday Class at 8am and 915

Holiday Schedule is in Zen

BarBell Club Jan 1

Rx : 3×3 OHP + 1 Push Press @ 10RPE. Then, with a partner As Many Reps As Possible in 20 minutes of 10 Pistols, 10 Box Jumps (24/30), and 10 Dumbbell Cleans (35/45). This is a tag team event.

Gold : 3×3 OHP + 1 Push Press @ 10RPE. Then, with a partner As Many Reps As Possible in 20 minutes of 10 Pistols, 10 Box Jumps (24/30), and 10 Dumbbell Cleans (35/45). This is a tag team event.

Silver : 3×3 OHP + 1 Push Press @ 10RPE. Then, with a partner As Many Reps As Possible in 20 minutes of 10 Pistols, 10 Box Jumps (24/30), and 10 Dumbbell Cleans (35/45). This is a tag team event.

Post WOD  : 5×10 sec L sit

Posted in Uncategorized | 1 Comment

November 21

IMG_3131

#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

Posted in Uncategorized | 9 Comments

November 20

hello-im-bear-and-welcome-to-russia

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

 

Posted in Uncategorized | 2 Comments

November 19

tumblr_mjhjo3l0df1s60yhoo1_500

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

Posted in Uncategorized | 10 Comments

November 18

tyson

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

Posted in Uncategorized | 11 Comments

November 17

10730873_897212690313233_7424291030008170284_n

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)

Posted in Uncategorized | 10 Comments

November 15

crossfit-making-a-new-muscle-hurt-everyday-871681

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

Posted in Uncategorized | 1 Comment