February 11, 2019
Check out our February newsletter here.
Wellness Challenge: Do your homework! We’ll have “assignments” on the board each day. These will be short stretches and exercises to help increase mobility and reduce soreness!
The Open is back! For 2019 we are hosting an inner gym Open, along with CrossFit Kilo in Cedar Falls and 2.2 in Cedar Rapids! Sign-up for the KILO OPEN here.
Bring A Friend Day on Saturday, February 23rd! Friends can come try our 8:30 or 9:30 AM WOD fo’ FREE!
HOW IS THE NUTRITION CHALLENGE GOING???? Comment below and let us know!
rx: WOD: “FILTHY 50” 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next. 30min cap REFER TO 7/29/15
gold: As rx
silver: WOD: DIRTY 30
no bar: WOD: “FILTHY 50” 50 Box Jumps, 50 ring rows, 50 Kettlebell Swings, 50 Walking Lunge Steps, 50 double ups, 50 DB Push Press, 50 Back Extensions, 50 Wall Balls, 50 Burpees, 50 single Unders. Must complete 1 exercise before moving on to the next. 30min cap REFER TO 7/29/15