CrossFit IOWA

Monday 091130

Strength Skill:  Dead Lift

5x5 (Progressive)

5 Rounds for time of:

7 C2B Pull ups

7 Thrusters (135/95#)

7 Burpees

Post time to comments.

Mike...

Sunday 091129

REST DAY

 

Saturday 091128

3 Rounds:

15 Wall Ball Shots

15 Kettlebell Swings (2/1.5pd)

15 HSC (95/65#)

15 Push ups

15 Double Unders

Post time to comments.

When exhaustion hits we rest in very strange yet familiar positions as we mentally prepare to get moving again.  Great class everyone!

Thursday 091126

HAPPY THANKSGIVING EVERYONE!!

NO CLASSES TODAY

Psalm 136:26
"O give thanks to the God of heaven, for his steadfast love endures forever."

WHAT ARE YOU THANKFUL FOR TODAY?  REMEMBER THEM IN YOUR PRAYER TODAY WHILE YOU ARE WITH YOUR FAMILY FOR THEY ARE NOT. 

CAPTAIN LATCHAM AND CREW:  HAPPY THANKSGIVING, GOD BLESS YOU AND YOUR MISSION.  RETURN HOME SOON AND SAFELY.

  

Wednesday 091125

Strength Skill:  GHD's Sit ups

3x20

"Diane"

21-15-9

Deadlifts (225/155#)

Handstand Push ups

Post time to comments.

NO CLASSES TOMORROW OR FRDAY! HAVE A WONDERFUL THANKSGIVING!

Ready, Set, .....and waiting to "Go!"

Tuesday 091124

"Fight Gone to Crap"

3 Rounds, 1 minute at each station.

1 minute rest in between rounds.

Thrusters

Push ups

Box Jumps

Kettlebell Swings

Burpees

**NO CLASSES THURSDAY OR FRIDAY DUE TO HOLIDAY!

Jodi...

Monday 091123

Strength Skill:  Front Squat

21-15-9 Unbroken reps with a 1 minute rest in between rounds.

For time:

10-8-6-4-2 C&J (135-155#/95-105#)

50-40-30-20-10

**NO CLASSES THURSDAY OR FRIDAY DUE TO HOLIDAY!

Kelli...

Sunday 091122

REST DAY

CONGRATULATIONS CYNDEE!! Cydee got married yesterday in Vegas!!

 

Saturday 091121

TEAM WOD

A Team of 3 will work together to complete:

3 Rounds of:

30 Squat Jumps

30 Push Press (75/55#)

30 Kettlebell Swings

30 Push ups

*All team members will be working at the same time

*Each member will start at a different exercise.

Jonny and Michelle...

Friday 091120

BENCHMARK WEEK

"Fran" for time:

21-15-9

Thrusterss (95/65#)

Pull ups

Post time to comments.

FCC Fitness Ministry 8:30-9:30am

Jenny (FCC Fit. Ministry)...