December 8

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December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

Shoe sales going on until Jan, 20% off all Reebok Nano 4’s and Lifters, speak to Josh about sizing and options. This is a great deal on the shoes.

RX: With a partner Complete 40 yds of Handstand Walks. per person. Then, Every Other min on the top of the minute do 2 Box Squat @ 10 RPE for 5 rounds. Then, 12 Rounds for time of 12 Push Ups, 12 Double Unders, and 12 Air Squats. Time cap is 10min. refer to 7/23/2010.

Gold: With a partner complete 30 yds of  Handstand Walks per person. Every Other min on the top of the minute do 3 Box Squat @ 10 RPE for 5 rounds. Then, 12 Rounds for time of 12 Push ups, 12 Double Unders, and 12 Air Squats. Time cap is 10min. refer to 7/23/2010.

Silver: With a partner complete 40 yds of Wheel barrows per person. Every Other min on the top of the minute do 5 Box Squat for 5 rounds. Then, 12 Rounds for time of 12 Push ups, 12 Double Unders, and 12 Air Squats. Time cap is 10min. refer to 7/23/2010.

Endurance: 10 Pro Agilities 10 15yd sprints.

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

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December 6

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New Class Times: Classes will be updated in Zen. Afternoon Class times are now at 415, 455, 535, and 635pm Thank you. We hope this will make for a better CF experience

December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

Shoe sales going on until Jan, 20% off all Reebok Nano 4’s and Lifters, speak to Josh about sizing and options. This is a great deal on the shoes.

Rx : EMOM 5 min. 2 Thrusters from floor @ 8 RPE. With a partner and a 30min clock complete a 5k row, with remaining time as a tag team event starting at 3 reps each and increasing by 3 every round do TTB and Hand release Push ups.

Gold : EMOM 5 min. 3 Thrusters from floor @ 8 RPE. With a partner and a 30min clock complete a 5k row, with remaining time as a tag team event starting at 3 reps each and increasing by 3 every round do TTB and Hand release Push ups.

Silver : EMOM 5 min. 5 Thrusters from floor. With a partner and a 30min clock complete a 5k row, with remaining time as a tag team event starting at 3 reps each and increasing by 3 every round do TTB and Hand release Push ups.

Post WOD : 5×10 sec L sit

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December 5

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New Class Times: Classes will be updated in Zen. Afternoon Class times are now at 415, 455, 535, and 635pm Thank you. We hope this will make for a better CF experience

December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

Shoe sales going on until Jan, 20% off all Reebok Nano 4’s and Lifters, speak to Josh about sizing and options. This is a great deal on the shoes.

RX: Every Minute On The Minute for 5 min. 2 Jerks From Rack @ 8 RPE. Then, “Filthy 50″ for time: 50 Box Jumps(24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders.  Must complete 1 exercise before moving on to the next. . 30min cap Refer to 3/28/2014.

Gold: Every Minute On The Minute for 5 min. 3 Jerks From Rack @ 8 RPE. Then, “Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next.

Silver: Every Minute On The Minute for 5 min. 3 Jerks From Rack. Then, “Filthy 50″ for time: 50 Box Jumps (20″), 50 Jumping Pull Ups, 50 Kettlebell Swings (25/35), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (10k), 50 Back Extensions, 50 Wall Balls (10# to 8ft/10ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next.

Endurance: Every Minute On The Minute for 5 min. 5 GHD sit ups and 5 weighted back ext.

Post WOD : 3×8 hanging wipers

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December 4

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New Class Times: Classes will be updated in Zen. Afternoon Class times are now at 415, 455, 535, and 635pm Thank you. We hope this will make for a better CF experience

December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

Shoe sales going on until Jan, 20% off all Reebok Nano 4’s and Lifters, speak to Josh about sizing and options. This is a great deal on the shoes.

Open Gym 5am-1030am and 300-630pm

Mobility WOD 6am and 5pm

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December 3

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New Class Times: Classes will be updated in Zen. Afternoon Class times are now at 415, 455, 535, and 635pm Thank you. We hope this will make for a better CF experience

December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

RX: Every Minute on the Minute for 5 min. 3 Deadlifts @ 8 RPE. “Badger” 30  Cleans (42/30k), 30 Pull Ups,, 800M Run. 3 Rounds for time. 30min cap

Gold: Every Minute on the Minute for 5 min. 5 Deadlifts @ 8 RPE. “Badger” 20 Cleans (30/42), 20 Pull-Ups, 800M Run. 3 Rounds for time.

Silver: Every Minute on the Minute for 5 min. 5 Deadlifts. “Badger” 20 Cleans (bar), 20 Jumping Pull-Ups, 800M Run. 3 Rounds for time.

Endurance:  Every Minute on the Minute for 5 min. 150yd shuttle

Post WOD : 3x20sec TTB holds

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December 2

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New Class Times: Classes will be updated in Zen. Afternoon Class times are now at 415, 455, 535, and 635pm Thank you. We hope this will make for a better CF experience

December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

RX: Every Minute on the Minute for 5 min. 1 Hang Power Snatch + 1 Hang Snatch @ 8 RPE. “Hansen” 5 Rounds for time of 30 Kettlebell Swings (55/70), 30 Burpees, 30 weighted (5) Sit-Ups. Time cap 30min.

Gold: Every Minute on the Minute for 5 min. 2 Hang Power Snatch + 1 Hang Snatch @ 8 RPE. “Hansen” 5 Rounds for time of 30 Kettlebell Swings (35/55), 30 Burpees, 30 Butterfly Sit-Ups

Silver: Every Minute on the Minute for 5 min. 3 Hang Power Snatch. “Hansen” 5 Rounds for time of 15 Kettlebell Swings (25/35), 30 Burpees, 15 Sit-Ups

Endurance: Every Minute on the Minute for 5 min 10 Over box jumps

Post WOD : 3×10 Russian Twists (heavy)

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December 1

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Today will be the first day of the extended afternoon classes, starting at 430. Classes will be updated in Zen. Afternoon Class times are now at 415, 455, 535, and 635pm Thank you.

I hope everyone had a great Holiday with family and friends and ate good food and rested and ready to get back to work.

December 2oth is our CF2.2 Ugly Sweater and Bowling Christmas party starting at 415pm at the Cedar Rapids bowling alley, right across the street form the old gym.

Jan 1 Barbell club

RX: Every Minute On The Minute for 5 min. 3 Back Squats @ 8 RPE. Then, “Daniel” 50 Pull ups, 400m Run, 21Thruster (30/42), 800m run, 21 Thrusters, 400m run, 50 pull ups for time. Time Cap 25min. refer to 1/30/2013

Gold: Every Minute On The Minute for 5 min. 5 Back Squats @ 8 RPE. Then, 40 pull ups, 400m Run, 21 Thruster (25/35), 800m run, 21 Thrusters, 400m run, 40 pull ups for time. Time Cap 25min.

Silver: Every Minute On The Minute for 5 min. 5 Back Squats. Then, 25 Jumping Pull Ups, 400m Run, 21 Thruster (bar), 800m run, 21 Thrusters, 400m run, 25 Jumping pull ups for time. Time Cap 25min.

Endurance: EMOM 5 min 20 double unders and 5 burpees

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

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November 29

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Open Gym 6-830am come in and work off all that great Holiday Meal, hope everyone had a great and relaxing time off with family and friends.

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November 26

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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

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November 25

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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.

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