The Gym in Cedar Falls, IA

Shirts

thegymcf — Wed, 16 May 2012 13:40:23 +0000

Regionals shirts are back at the gym to be picked up! The cost for printing is $2 per shirt. Thanks!!!

May 16th, 2012

thegymcf — Wed, 16 May 2012 01:00:44 +0000

Remember that the schedule is different Thursday-Monday this week.

Back Squats and Overhead Press. Then, 3 rounds of max effort TTB (reps) and HS holds (time). At least 1 min between rounds

Beginners: Overhead Squat and Overhead press. Then, 3 rounds of max effort TTB (reps) and HS holds (time). At least 1 min between rounds

Endurance: 3 rounds of backward bear crawl 25 yds and 20 box jumps. Then, 3 rounds of max effort TTB (reps) and HS holds (time). At least 1 min between rounds

Men’s Strength: REST

Competitors: Posted at gym.

May 15th, 2012

thegymcf — Tue, 15 May 2012 01:00:11 +0000

REMINDER: The class schedule is a bit different this Thursday-Monday due to Regionals. Make sure you check the posted signs in The Gym for class and open gym times! Thanks to everyone for your support!

Deadlift 3×2 @80%. Then, 3 rounds for time of 400m run, 500m row, and 25 push ups.

Beginners: Breathing Squats. Then, 3 rounds for time of 200m run, 300m row, and 15 push ups.

Endurance: 100 Double unders. Then, 3 rounds for time of 400m run, 500m row, and 25 push ups.

Men’s Strength: Deadlift 3×2 @80%. Then, 3 rounds for time of 15 push press (40), 15 SDLHP(40), 15 split jumps. Gun show

May 14th, 2012

thegymcf — Mon, 14 May 2012 01:00:29 +0000

Snatch. Then ‘Amanda’: 9-7-5 muscle ups and snatch (42/62k)

Beginners: snatch progressions. Then 9-7-5 CTB pull ups and snatch (bar)

Endurance: run 1 mile. Then ‘Amanda’: 9-7-5 muscle ups and snatch (42/62k)

Men’s strength: snatch. Then ‘Amanda’: 9-7-5 muscle ups and snatch (62k)

Competitors: posted at gym.

May 13th, 2012

thegymcf — Sun, 13 May 2012 01:00:57 +0000

REST

May 12th, 2012

thegymcf — Fri, 11 May 2012 21:58:29 +0000

Champions League WOD #3.

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!

May 11th, 2012

thegymcf — Fri, 11 May 2012 01:00:14 +0000

Power Snatch. Then “JT” 21-15-9 reps of HSPUs, ring dips, and push-ups. Refer to 11/11/2011

Don’t forget to get your shirts for regionals!

Breathing Squats. Then 12-9-6 reps of HSPUs, ring dips, and push-ups. Refer to 11/11/2012

Run 1 mile. Then “JT” 21-15-9 reps of HSPUs, ring dips, and push-ups. Refer to 11/11/2013

Clean and Jerk. Deadlift. Champions League WOD.

Competitors: Posted in gym.

Regional shirts

thegymcf — Thu, 10 May 2012 01:46:27 +0000

Hey everyone! If you want a shirt for regionals get a tee or tank to Mary by Monday of next week! The team will wear black shirts with a new logo on Sunday but you are welcome to get any color you want if you don’t want black.

May 10th, 2012

thegymcf — Thu, 10 May 2012 01:00:25 +0000

REST

Men’s Strength: Truck push

Competitors: Posted in gym.

Champions League will be done Saturday during classes. If you cannot make it to Saturday class we will hold groups at 5:15 and noon today (Thursday).

Tickets for regionals can be purchased prior to the event. Click here to get your tickets ordered.

May 9th, 2012

thegymcf — Wed, 09 May 2012 01:00:55 +0000

15 min of muscle ups work. 30 minute AMRAP of 10 pull-ups, 400 M run, 15 yard handstand walk, 20 box jumps (24/20). Refer to 11/9/2011

Beginners: 15 min of muscle ups work. 30 minute AMRAP of 10 pull-ups, 400 M run, 15 yard Bear Crawl, 20 box jumps (20).

Endurance: 15 min of muscle ups work. 30 minute AMRAP of 10 pull-ups, 400 M run, 15 yard handstand walk, 20 box jumps (24/20). Refer to 11/9/2011

Men’s Strength: REST

Competitors: Posted in gym.