CrossFit IOWA

Tuesday 090331

OHS 5-5-5-5-5 (Working Sets)

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Rest 5 -10 Minutes.

For time:
25 Push up Kick Backs
100 Alternating High Knees (knees must break parallel at the top)
100 Ab Mat Sit ups ( no arms )
25 Push up Kick Backs

Skills: OHS form

APRIL 1ST - GRAND OPENING BBQ
Come help us celebrate our new space and enjoy great friends, a challenging workout, and food! Class will begin at 5:30pm and eat at 6:30pm. Please bring a zone friendly side to share! Any questions, email Angie.

NEW CLASS TIME: Also beginning April 1st, new class time of 11am on M,W,F!!! Join Angie for this mid-day WOD!

EASTER SCHEDULE: Easter is approaching and is a special time for our family. If you do not have a church home, please join us...we would love to have you spend Easter with us!  Evening class will begin at 5pm for Good Friday.

TRIDENT MARTIAL ARTS CLASSES:  Contact crossfitiowa@yahoo.com for info on class times! See Cliff's trainer profile under "Trainers".

Monday 090330

3 Rounds of:
20 Kettlebell Swings
40 Push Press (65/45#)
60 Squats

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Skills:  Strict Burpee Ladder for 10 minutes.

APRIL 1ST - GRAND OPENING BBQ
Come help us celebrate our new space and enjoy great friends, a challenging workout, and food! Class will begin at 5:30pm and eat at 6:30pm. Please bring a zone friendly side to share! Any questions, email Angie.

NEW CLASS TIME: Also beginning April 1st, new class time of 11am on M,W,F!!! Join Angie for this mid-day WOD!

EASTER SCHEDULE: Easter is approaching and is a special time for our family. If you do not have a church home, please join us...we would love to have you spend Easter with us!  Evening class will begin at 5pm for Good Friday.

TRIDENT MARTIAL ARTS CLASSES:  Contact crossfitiowa@yahoo.com for info on class times! See Cliff's trainer profile under "Trainers".

Missy...

Sunday 090329

REST DAY   

APRIL 1ST - GRAND OPENING BBQ
Come help us celebrate our new space and enjoy great friends, a challenging workout, and food! Class will begin at 5:30pm and eat at 6:30pm. Please bring a zone friendly side to share! Any questions, email Angie.

NEW CLASS TIME: Also beginning April 1st, new class time of 11am on M,W,F!!! Join Angie for this mid-day WOD!

EASTER SCHEDULE: Easter is approaching and is a special time for our family. If you do not have a church home, please join us...we would love to have you spend Easter with us!  Evening class will begin at 5pm for Good Friday.

TRIDENT MARTIAL ARTS CLASSES:  Contact crossfitiowa@yahoo.com for info on class times! See Cliff's trainer profile under "Trainers".

FCC Fitness Ministry...

Saturday 090328

21-18-15-12-9-6-3 reps of the following for time:

Deadlift (185/115#)
Double Unders
Back Extensions
Ball Cleans (20/16#)
Box Jumps
Kettlebell SDHP (2pd/1.5pd)
Static Handstand Holds (ea. rep is one sec.)

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APRIL 1ST - GRAND OPENING BBQ
Come help us celebrate our new space and enjoy great friends, a challenging workout, and food! Class will begin at 5:30pm and eat at 6:30pm. Please bring a zone friendly side to share! Any questions, email Angie.

NEW CLASS TIME: Also beginning April 1st, new class time of 11am on M,W,F!!! Join Angie for this mid-day WOD!

EASTER SCHEDULE: Easter is approaching and is a secial time for our family. If you do not have a church home, please join us...we would love to have you spend Easter with us!  Evening class will begin at 5pm for Good Friday.

TRIDENT MARTIAL ARTS CLASSES:  Contact crossfitiowa@yahoo.com for info on class times! See Cliff's trainer profile under "Trainers".

Trident Martial Arts...Come see our new space and permanent martial arts area!

Friday 090327

Front Squat
5-5-5-5-5 (Working Sets)

Rest 5-10 Minutes.

For time:

30 Box Jumps
30 Kettlebell Swings
30 Sit ups
30 Power Cleans (65/45#)
30 Burpees
30 Wall Ball Shots

Jon...Butterfly Pull ups.

Thursday 093026

REST DAY/MAKE UP WOD

Need a skill idea?
SDHP  
Sumo Dead Lift High Pull...[wmv]
Sumo Dead Lift High Pull...[wmv][mov]

GRAND OPENING WED. APRIL 1ST!!  We will workout at 5:30pm and grill by 6:30pm! Bring a dish to share (Zone preferred). Family and friends are welcome!

Luke...

Wednesday 090325

10 Rounds for time:
10 Dumbell Squat Cleans (40/25#)
10 Push ups

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Rest 5-10 Minutes

Skills:  10-9-8-7-6-5-4-3-2-1 of Sit ups and Back Extensions

FITNESS MINISTRY: 8:30-9:30 am at FCC in Norwalk. T-Shirts are ready!! If you have money ready, bring it ($12) and I will bring them next week! 

5 Rounds for time:

10 One arm DB Push Press (each arm)

20 Side Throws

30 Lunges

God speaks to those who are quiet before Him. (Our Daily Bread)

Renee...

Tuesday 090324 "Amazing Grace"

"Grace"
30 Clean & Jerks for time.
Men 135#/Women 85#

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Rest 5-10 Minutes.

Push Press 3-3-3-3-3 (Working Sets) 

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*CROSSFIT IOWA GRAND OPENING in new facility on Wed. April 1st. Come at 5:30pm for the WOD and grill out afterward!! BRING A FRIEND! More details to come!

NEW CLASS TIME!! STARTING APRIL 1ST - M,W,F AT 11AM!!!

Connie, Tiff, and Missy...

Monday 090323

"Diane"
21-15-9 of
Deadlift (225/135#)
Handstand Push ups

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Rest 5 Minutes.

Skills:  Handstand Push ups

Diane (CrossFit Kids)...[wmv][mov]
Handstand Progressions, CrossFit Kids...[wmv][mov]

50 Sit ups
50 Double Unders
50 Sit ups
50 Walking Lunges
50 Sit ups

*CROSSFIT IOWA GRAND OPENING in new facility on Wed. April 1st. Come at 5:30pm for the WOD and grill out afterward!!

NEW CLASS TIME!! STARTING APRIL 1ST - M,W,F AT 11AM!!!!

First WOD in new facility...

Sunday 090322

REST DAY

God's love cannot be explained - it can only be experienced.

FITNESS MINISTRY RESUMES THIS WEDNESDAY AT 8:30AM!

Welcome Cory!
Susan (FCC Fitness Ministry) enjoying a rest...