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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October 10

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What a weekend…where to even start. First I want to thank everyone that came out and supported our Teams over the weekend that means a lot to us so thank for coming up and making the drive we really do appreciate it very much. To our 5 Teams that competed, great job by every single one of you, you ALL worked together and worked very hard and put on a very good showing. I had a lot of compliments made by others saying how good we all looked so congratulations you all accomplished something great. Your hard work has paid off and it showed this weekend. I enjoyed competing  with you all and watching you all. Lets keep up the hard work and go after some more. #intensitywins

Pictures will be gathered and posted on our FB page shortly.

–Competitor Camp at the gym November 14-15th! Sign-up HERE.  I really do encourage everyone to consider taking a look at this. I don’t want the name of this to discourage anyone. This event is honestly meant for everyone not just competitors. Armand is a good friend of mine and an even better competitor he knows what he is talking about when it comes to CrossFit, I PROMISE you this will be a very educational and beneficial seminar for everyone. If you have any questions please ask me and I will be glad to answer them. 

RX: 4×5 Box Squats @ 8RPE. Superset with Hand Stand Holds x 15sec. For time: 100-80-60-40-20 metres of, Shuttle sprint, Broad jumps, Bear crawl (10m shuttles for all movements) 12min time cap applies. For every 10m of shuttle incomplete at the end of 12 minutes add 1 second on top of the 12min cap! PLEASE MAKE SURE YOU DRESS WITH THE APPROPRIATE AMOUNT OF CLOTHES AND HAND PROTECTION.

Gold: 4×5 Box Squats @ 8RPE. Superset with Hand Stand Holds x 15sec. For time: 100-80-60-40-20 metres of, Shuttle sprint, Broad jumps, Bear crawl (10m shuttles for all movements) 12min time cap applies. For every 10m of shuttle incomplete at the end of 12 minutes add 1 second on top of the 12min cap!

Silver:4×5 Box Squats @ 8RPE. Superset with Hand Stand Holds x 15sec. For time: 100-80-60-40-20 metres of, Shuttle sprint, Broad jumps, Bear crawl (10m shuttles for all movements) 12min time cap applies. For every 10m of shuttle incomplete at the end of 12 minutes add 1 second on top of the 12min cap!

Endurance:50 lateral Over box jumps or russian box jumps.

Post WOD : 3×50 Hollow body Rocks

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November 7

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Best of Luck to all of our Teams that are heading out to compete this Weekend, I have seen you all work hard and put in the extra time training and being with your team mates…I love that shit, makes me and all the coaches happy to see that you all take it serious and takes the time to put in the extra work..good luck have fun and go hard. We are proud of you all.

This Friday due to Field of Teams Competition we will only have a 430 and 530 pm class for our evening classes. All classes are updated in Zen

This months Holiday Schedule is set in Zen, we will be open and usual the 24th, 25th, 26th Closed for Thanksgiving Day 27th and the 28th, We will have open gym on that Saturday the 29th.

–Competitor Camp at the gym November 14-15th! Sign-up HERE.  I really do encourage everyone to consider taking a look at this. I don’t want the name of this to discourage anyone. This event is honestly meant for everyone not just competitors. Armand is a good friend of mine and an even better competitor he knows what he is talking about when it comes to CrossFit, I PROMISE you this will be a very educational and beneficial seminar for everyone. If you have any questions please ask me and I will be glad to answer them. 

RX: 10min to find Max Snatch. FOT Chipper. Scaled.  Time Cap 25min.
2 three person groups of any gender mix will complete the following chipper: Group 1 will complete the ascending chipper 20  Power Snatches (30/40), 30 Overhead Squats, 40 Thrusters, 50 Back Squats 60 Push Press. Then, group 2 will complete the same series, descending starting at 60 push press. Only 1 person working at a time. There will be 2 bars (1 male and 1 female). Your teammates MAY assist you in this WOD. Every rep not completed at time cap is a one second penalty added to the cap.

Gold: RX scaled as needed

Silver: RX scaled as needed

Endurance: 5x10sec force treadmill sprints.

post wod : Ab Wheel 3×10

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November 6

Rest-Day-CrossFit

This Friday due to Field of Teams Competition we will only have a 430 and 530 pm class for our evening classes. All classes are updated in Zen

This months Holiday Schedule is set in Zen, we will be open and usual the 24th, 25th, 26th Closed for Thanksgiving Day 27th and the 28th, We will have open gym on that Saturday the 29th.

–Field of Teams November 7-9th Come support the 4 Teams we are sending from CF2.2

–Competitor Camp at the gym November 14-15th! Sign-up HERE.  I really do encourage everyone to consider taking a look at this. I don’t want the name of this to discourage anyone. This event is honestly meant for everyone not just competitors. Armand is a good friend of mine and an even better competitor he knows what he is talking about when it comes to CrossFit, I PROMISE you this will be a very educational and beneficial seminar for everyone. If you have any questions please ask me and I will be glad to answer them. 

Open Gym 5am – 630pm

Mobility WOD 6 am and 5pm

No Kids Club

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November 5

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This Friday due to Field of Teams Competition we will only have a 430 and 530 pm class for our evening classes. All classes are updated in Zen

This months Holiday Schedule is set in Zen, we will be open and usual the 24th, 25th, 26th Closed for Thanksgiving Day 27th and the 28th, We will have open gym on that Saturday the 29th.

–Field of Teams November 7-9th Come support the 4 Teams we are sending from CF2.2

–Competitor Camp at the gym November 14-15th! Sign-up HERE.  I really do encourage everyone to consider taking a look at this. I don’t want the name of this to discourage anyone. This event is honestly meant for everyone not just competitors. Armand is a good friend of mine and an even better competitor he knows what he is talking about when it comes to CrossFit, I PROMISE you this will be a very educational and beneficial seminar for everyone. If you have any questions please ask me and I will be glad to answer them. 

RX: 10min to find Clean and Jerk Max. Then, WLC WOD. complete 1 mile Run, 1000m Row, 50 Pull Ups, 50Handstand Push Ups, 1000m Row. FOT people no more than 8RPE on lift

Gold: 10min to find 3RM Clean and Jerk Max. Then, WLC WOD. 1 mile run, 1000m Row 50 pull ups, 50 Handstand Push Ups, 1000m Row. FOT people no more than 8RPE on lift

Silver: 3×3 Clean and Jerk Progressions. Then, WLC WOD. 1 mile run, 1000m Row 50 pull ups, 50 Handstand Push Ups, 1000m Row. FOT people no more than 8RPE on lift

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

Post WOD : Back Lever 3x max effort

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November 4

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#intensitywins

This months Holiday Schedule is set in Zen, we will be open and usual the 24th, 25th, 26th Closed for Thanksgiving Day 27th and the 28th, We will have open gym on that Saturday the 29th.

–Field of Teams November 7-9th Come support the 4 Teams we are sending from CF2.2

–Competitor Camp at the gym November 14-15th! Sign-up HERE.  I really do encourage everyone to consider taking a look at this. I don’t want the name of this to discourage anyone. This event is honestly meant for everyone not just competitors. Armand is a good friend of mine and an even better competitor he knows what he is talking about when it comes to CrossFit, I PROMISE you this will be a very educational and beneficial seminar for everyone. If you have any questions please ask me and I will be glad to answer them. 

RX: 10min to find Max Overhead Press. 10 Rounds For Time of 10 Deadlift (50/70), 30 Double Unders, and 10 Weighted (5k) Abmat Sit Ups. 25min cap. If you are competing in Field of Teams do 8RPE and do 5 rounds on WOD.

Gold: 10min to find 3 Rep Max Overhead Press. 10 Rounds For Time of 10 Deadlift (35/50), 15 Double Unders, and 10 Weighted (5k) Abmat situps. 25min cap. If you are competing in Field of Teams do 8RPE and 5 rounds on WOD

Silver: 5×5 Overhead Press. 10 Rounds For Time of 10 Deadlift (15/20), 30 Single Unders, and 10 Abmat situps. 25min cap.

Endurance: 10min s Many Rounds As Possible of 5 Hand Stand Push Ups, 30 Double Unders

Post WOD : 3×50 Hollow body Rocks

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November 3

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This months Holiday Schedule is set in Zen, we will be open and usual the 24th, 25th, 26th Closed for Thanksgiving Day 27th and the 28th, We will have open gym on that Saturday the 29th.

–Field of Teams November 7-9th Come support the 4 Teams we are sending from CF2.2

–Competitor Camp at the gym November 14-15th! Sign-up HERE.  I really do encourage everyone to consider taking a look at this. I don’t want the name of this to discourage anyone. This event is honestly meant for everyone not just competitors. Armand is a good friend of mine and an even better competitor he knows what he is talking about when it comes to CrossFit, I PROMISE you this will be a very educational and beneficial seminar for everyone. If you have any questions please ask me and I will be glad to answer them. 

RX:  10min. to find Max Back Squat. Then, “Chelsea” Every Minute on The Minute for 30min. 5 Pull Ups, 10 Push Ups, 15 Air Squats. Field of Teams Competitors stay at 8RPE and do GOLD WOD

Gold: 10min. to find Max 3RM Back Squat. Then, “Chelsea” Every Minute on The Minute for 30min. 3 Pull Ups, 4 Push Ups, 5 Air Squats. Field of Teams Competitors 8 RPE

Silver: 5×5 Back Squats. Then, “Chelsea” Every Minute on The Minute for 30min. 5 Jumping Pull ups, 5 Push Ups, 5 Air Squats.

Endurance: 400m lunges

Post wod : 5 x 10 ghd’s

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November 1

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Bring a friend day Saturday starts at 8am, we hope to see a great turnout of new friends.

No Class at 915

We will be meeting at CrossFit the Challenge at 10am for a workout with Andy and his gym, address is 2811 Wiley Blvd SW, Cedar Rapids, IA 52404, hope to see you all there.

Halloween Party at the gym starts at 5pm BYOB and snacks, music, friends and fun. Can’t wait.

 

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October 31

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-This Saturday will be a Bring a Friend Saturday with the class starting at 8am, There will be no 915am class as we have been invited over to CrossFit The Challenge for a Saturday Morning Workout starting at 10am, this is not mandatory but would like to have everyone that wants come participate in a workout. We can car pool if needed, 2811 Wiley Blvd SW, Cedar Rapids, IA 52404

–Halloween Party at the gym November 1st. Bring the family for a great night of costumes and fun!! BYOB and snacks not mandatory but always welcome. We look forward to seeing everyone. Starting at 5pm

–Field of Teams November 7-9th Come support the 4 Teams we are sending from CF2.2

–Competitor Camp at the gym November 18th-19th! Sign-up HERE.  I really do encourage everyone to consider taking a look at this. I don’t want the name of this to discourage anyone. This event is honestly meant for everyone not just competitors. Armand is a good friend of mine and an even better competitor he knows what he is talking about when it comes to CrossFit, I PROMISE you this will be a very educational and beneficial seminar for everyone. If you have any questions please ask me and I will be glad to answer them. 

RX: 5×1 Overhead Press @ 10 RPE. Then, 7 rounds for time of 3 Strict Handstand Push Ups, 3 Muscle Ups, 3Burpees.. 6min cap

Gold: 5×3  Overhead Press @ 10 RPE. Then, 7 rounds for time of 3 Strict Handstand Push Ups, 3 Chest To Bar Pull Ups, 3 Burpees.. 6min cap

Silver: 5×5  Overhead Press. Then, 7 rounds for time of 3 Push Ups, 3 Pull Ups, 3 Burpees.. 6min cap

Endurance:Double Unders 5×50

Post WOD : 50 ttb

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