March 14, 2013

Dream Big!

for the Dreams that Come True

are Often Ones We Never Knew We Had

From The Cubicle To The Box

Announcements!!

Yoga Today at 6:15!

Glow Bowling Sunday March 24th!  Wear Neon or White! Show off your bowling skills at Cadillac Lanes in Waterloo. $6 per person includes shoes / 2 hrs. of bowling.  Join the fun and meet us there @8:15pm!!

The Realistic Life Challenge is March 25th – May 19th!!  Purchase your Personal Trainer Food here in preparation for the challenge!!  It’s quick and easy!

Attention Members!!!  We need approximately 15 participants for a research study on CrossFit!   A UNI grad student, Matt Springer, is conducting a VO2 study (oxygen consumption) on CrossFit athletes. Here are the requirements for the study:
 1.  Athlete must be male age 20-35.  2.  Have been crossfitting for at least a year.  3.  Must be able to do “Fran” unbroken or really close to unbroken  4.  Must be able to do “Cindy” at a high intensity for the entire 20min.  Research is important to establish the credibility of CrossFit!  We know it works, but we want science to prove it works!  Please contact Armand McCormick if you meet all of these criteria and are willing to participate!  Thank You!

RX:  Rest/Open Gym

Gold:  Rest/Open Gym

Silver:  Kipping Knees To Elbows, Burpee Technique, Overhead Press Technique, Pulling for Clean and Snatch.

Endurance:  Rest/Open Gym

Men’s S&C:  3×5 Bench Press at 85%, 3×10 Bentover Rows. On the top of every min for 10 min. do 1 Deadlift at 85%, 3 Chest To Bar Pull Ups, and 3 HandStand Push Ups

Women’s S&C:  3×10 Close Grip Bench Press and 3×10 Bentover Rows. On the top of every min for 10 min. do 5 Deadlifts, 5 Push Ups, 5 Jumping Lunges.

Competitor:  Open WOD Practice

9301 University Ave.
Cedar Falls, Iowa 50613
319-553-2329 // [email protected]