The Gym in Cedar Falls, IA

February 25th, 2012

thegymcf — Sat, 25 Feb 2012 02:00:50 +0000

AMRAP 7 min: Burpees

Everyone can do this WOD at the 7 or 8:30 class….there will be no separate time for competitors this weeks since there is no equipment involved.

February 24th, 2012

thegymcf — Fri, 24 Feb 2012 02:00:46 +0000

3×1 @ 100% Snatch and Overhead Press. Then, 21-15-9 Box Jumps (20/24) and Overhead Squats (30/42)

Beginner:Snatch Progressions! Then, 21-15-9 Box Jumps (20) and Overhead Squats (PVC)

The first open WOD will be done for classes tomorrow…all competitors can do the workout in class as there will be no separate time for competitors later in the day.

February 23rd 2012

thegymcf — Thu, 23 Feb 2012 03:13:46 +0000

Rest
If you are competing in the open be sure to commit to a team by sunday.

February 22nd, 2012

thegymcf — Wed, 22 Feb 2012 02:00:03 +0000

3×1 @ Back Squat. Then, 3 rounds for time of 5 Wall walks, 10 GHD situps, and 15 Push Press (45/70).

Beginners: HSPU Progressions. Then, 3 rounds for time of 5 Wall walks, 10 Butterfly situps, and 15 Push Press (20).

We will be doing the open wod Saturday as the kilo wod. Competitors will be doing it at 10am.

First Open WOD will be posted at 5 pm!

February 21st 2012

thegymcf — Tue, 21 Feb 2012 03:16:02 +0000

DL 3X1 @ 100%. Then, filthy 50 for time.

Filthy 50. Scale to 30 reps. Bjs 20″, Wb14#, & kb 25.

Hats and Hoodies have arrived!

thegymcf — Mon, 20 Feb 2012 21:29:07 +0000

Stocking hats and scuba hoodies are in….grab yours ASAP. Also, we have baseball caps with our logo on them if you are interested.

February 20th, 2012

thegymcf — Mon, 20 Feb 2012 02:00:11 +0000

3×1 @ 100% C&J. Then, 21 Thrusters (30/42), 50 Pull Ups, 400 M Run, 21 Thrusters, 50 Pull ups, and 800m run.

Beginners: Beginners: Clean Progressions. Then, 21 Thrusters (15/20), 15 Pull Ups, 400 M Run, 21 Thrusters, 15 Pull ups, and 400m run.

Competitors: REST

February 19th, 2012

thegymcf — Sun, 19 Feb 2012 02:00:50 +0000

REST

Competitors:

WOD 1- C&J 3×3 @ 85%.

WOD 2 – AMRAP 5 min C&J (50/70).

WOD – 3 5min AMRAP Over head Press (35/60)

Sarah and I will be there at 9. Same rules apply as last week. Use back door. Gym open till late afternoon.

February 18th, 2012

thegymcf — Sat, 18 Feb 2012 02:00:08 +0000

10 rounds for time of 2 L climbs, 4 Turkish Get Ups (35/55), 6 weighted Dips (35/55).

Competitors:

WOD 1- Snatch 3×3 @ 85%.

WOD 2- AMRAP 15 min. of 7 Push press (40/60), 10 OHS (40/60), and 15 GHD Sit-ups.

Wod 3 -Same as Kilo

February 17th

thegymcf — Fri, 17 Feb 2012 01:32:51 +0000

3×3 snatch @ 85%. Then, AMRAP 15 min of 7 pp (40/60) 10 ohs (40/60) 15 ghd situps.

Beginner: 3×5 snatch. Then AMRAP 15 min 7pp (20/30), 10 ohs and 15 anchored situps.