October 9th

 

 

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Rest day

open gym 5am-630pm

mobity WOD 6am and 5pm

kilo kids 515pm

good work so far this week rest up and let’s Finnish it out

 

 

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October 8th

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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:  Sumo Deadlift 3×5 @ 8RPE. Then, with a 30min clock complete 300 Double Unders , 21-18-15-12-9-6-3  Chest To Bar Pull Ups, and Alternating Pistols. with the remaining time accumulate as many calories as possible. Your score is number of Cal.

Gold:  Sumo Deadlift 3×5 @ 8RPE. Then, with a 30min clock complete 150 double unders, 21-18-15-12-9-6-3 Pull Ups and Assisted Alt. Pistols. with the remaining time accumulate as many calories as possible. Your score is number of Cal.

Silver: Sumo Deadlift 3×5. Then, with a 30min clock complete 300 Single Unders , 21-18-15-12-9-6-3 Pull Ups and Air Squats. with the remaining time accumulate as many calories as possible. Your score is number of Cal.

Post WOD : 3 X 10 Russian Twist

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October 7

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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: Box Squats 3×5 @ 8RPE.Then, 4 round for time of 400m backwards run, 100 walking lunges, 50 handrelease pushups

Gold : Box Squats 3×5 @ 8RPE.Then, 4 round for time of 400m backwards run, 100 walking lunges, 30 handrelease pushups

Silver : Box Squats 3×5.Then, 4 round for time of 400m backwards run, 50 walking lunges, 25 handrelease pushup

Post WOD  : 5 X 10 SEC TTB HOLDS

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October 6

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Congrats to ALL those that went and competed over the weekend, It was a great turnout and we had a very strong showing. I am very pleased and proud about how we are doing in our competitions. Hard work is being put in the gym, and it is showing when it comes time to put it to use. Again I am very proud of everyone in the gym, lets ALL keep up the hard work and continue moving forward and building the best gym in Cedar Rapids. #2pt2strong #2pt2trained #cf2pt2 #thebodyshop #ifyourgonabeabearbeagrizzly

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: 3 x 2  Power Clean + Push Press + Jerk @ 8RPE. Then, 7 Rounds for Time of 10 Ring Muscle Ups, 200m run, and 10 Back Squats (50/70) Time Cap 30 min.

Gold: 3 x 2 Power Clean + Push Press + Jerk @ 8RPE. Then, 7 Rounds for Time of 10 Chest To Bar Pull Ups andDips, 200m run, and 10 Back Squats (35/50) Time Cap 30 min.

Silver: Power Clean and Jerk Progressions 3×5. Then, 7 Rounds for Time of 10 Pull Ups, 10 Push Ups, 200m run, and 10 Back Squats (20) Time Cap 30 min.

Endurance: 3 Rounds of 50 Double Unders and 25yd Sled Push 50% BW.

pOST wod  : 5 x 10 GHD Situps

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October 4th

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Good Luck to all of our members as the head to to Compete at CrossFit West Ames this Saturday at the Fall Brawl

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

Saturday Morning class 8am and 915am will be posted on the board.

Post WOD : 8 Rope Climbs

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October 3

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Good Luck to all of our members as the head to to Compete at CrossFit West Ames this Saturday at the Fall Brawl

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: 15min to find max Overhead Press and max Push Press. Then, 6min AmRAP of Burpee Over Box Jumps (24″)

Gold: 15min. to find max  Overhead Press and max Push Press. Then, 6min AMRAP of Burpee Over Box Jumps (20″)

Silver: 15min to find max  Overhead Press and max Push Press. Then, 6min AMRAP of Burpee Over Box Jumps (20″)

Endurance: 400m Bear Crawl.

Post WOD : 50TTB

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October 2

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So far this week we have had very good lifting sessions and had some great pr’s I am please with how everyone is progressing in strength and in technique with the Oly lifts, keep up the good work I am proud of all of you.

Bring a Friend Day on October 11th, 8am only and then regular programmed class at 915am

Weight Lifting Seminar on October 19th form 11-2pm

Open Gym 5am to 630pm

Mobility class 6am and 5pm

Kilo Kids 515pm

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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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