July 28

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Squaw Creek Army Challenge will be held this Saturday, there is still time to sign up under our CrossFit 2.2 Team, everyone is encouraged and welcome to join us bring the family and friends. We will have our booth set up by the starting area. There will be no Saturday class, our race time is 0900. More instructions and info will be out this week.

If you are competing in the Summer Slam make sure you have emailed Coach Tom with shirt sizes and Team names, also if you would like to help out and volunteer email at events@crossfit2point2.com

MUSCLE-UP BIATHLON

For time:
400-meter run
18 muscle-ups/ CTB Pull ups / pull ups
400-meter run
15 muscle-ups/ CTB Pull ups / pull ups
400-meter run
12 muscle-ups/ CTB Pull ups/ pull ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

 

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July 26

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If you are competing in the Summer Slam and have not given your Team name and shirt sizes to Coach Tom Hauck make sire you email him ASAP at events@crossfit2point2.com, also if you are available to help out on that day with judging, changing equipment, scoring and the numerous other activities that are vital to hold a comp, please email Coach Tom at the email listed above and let him know. Thank you all very much. 

Squaw Creek Army Challenge is next weekend and we are currently tied for 3rd place for Teams, we would love to have you all come out and run with us, you can find the registration on our events page on our website. 

Rx : 20 mins to find max OHS, Then 21-15-9 of Dead Lift 70/100k, Box Jump 20/24, and Pull-ups (No Butterfly)

Gold : 20 Mins to find 3RM OHS, Then 21-15-9 of Deadlift 50/80k , Box Jump 20, and Pull-ups

Silver : 4×10 OHS, Then 21-15-9 of Deadlift 40/60k , Box Jump 20, and Jumping Pull-ups

Post WOD : 3X10 AB ROLL OUT

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July 25

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Had a great turnout for the rowing seminar with Peter, lots of great information and drills to take away and work on. If you missed out don’t worry we will be holding one in the future. Thanks a ton Peter for coming to help us out. 

If you are competing in the Summer Slam and have not given your Team name and shirt sizes to Coach Tom Hauck make sire you email him ASAP at events@crossfit2point2.com, also if you are available to help out on that day with judging, changing equipment, scoring and the numerous other activities that are vital to hold a comp, please email Coach Tom at the email listed above and let him know. Thank you all very much. 

We will also be doing a viewing of the CrossFit Games by the front desk on the projector if you all are interested in watching the games live. Begins at 530 after the last class. Bring chairs and any food items that you wish to have. 

Squaw Creek Army Challenge is next weekend and we are currently tied for 3rd place for Teams, we would love to have you all come out and run with us, you can find the registration on our events page on our website. 

Triples Chipper:  Teams of 3 (3 guys, 3 girls) . All 3 members do not have to all be Rx, gold, or silver. Can mix and match.

RX: 50 Full Cleans: RX=40/60, 50 Muscle Ups, 100 HSPUs:

Gold:  50 Squat Cleans 30/50, 50 MU Progressions, 100 HSPU’s (use box to modify)

Silver: 50 Squat Cleans (bar), 50 Jumping Pull Ups, 100 Push Ups

Post WOD : 3 X 50 Hollow Rocks

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July 24

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There will be NO Open gym during the Kilo Kids program tomorrow, make sure you come in before or after if you are wanting to get a workout in or do a WOD outside in the grass with some equipment. Thanks all.

Open Gym 5am- 630pm

Mobility WOD 6am Only, there will be no 5pm Mobility wod

Kilo Kids 515pm-6pm in the WOD room.

Rowing Seminar 5pm-7pm $10 bucks at the door in the Oly Room

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July 23

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Yesterday we lost another great and long time member of our gym here at CF2.2. Rubi and Tona have started another chapter in there lives and have moved to Portland and will be living there. I believe pound for pound Rubi was the strongest person in the gym. She was always such a positive person no matter what was thrown at her and I admire her determination. I very much enjoyed coaching her and seeing her transform into a great athlete. I wish the both of them the best of luck and you both will be missed greatly. You are always welcome back here at anytime.

CrossFit 2.2 Staff and Members

RX:  Team Fifties.  Teams of 6 For time, working as male/female pairs each athlete completes:
50-calorie row
50 GHD sit-ups
50 wall-ball shots
50 box jump overs

The first pair will start on the row and may not move on until both athletes have rowed 50 calories. Once the first pair moves on to the GHD sit-ups, the second pair may enter and begin rowing. Pairs may not move on to the next station until they have both completed the reps and the pair ahead of them moves on, except on the box jump overs, where multiple pairs may be jumping at once.

Gold: scale Rx as needed

Silver: scale Rx as needed

Endurance: rx

Post WOD : 50 ttb

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July 22

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Member Coy Jackson with some serious extension at the Kilo Open

Games Week !!!

owing Seminar this Thursday, starts at 5pm $10 bucks at the door, sign up sheet by the front desk. There will be no Thursday afternoon mobility wod, Kilo kids will still be going on. 

2014 CrossFit Games Event Schedule

RX: For time:  Triple 3:  Row 3,000 meters,  300 double-unders,  Run 3 miles

Gold:  Row 2,000 meters,  200 double-unders,  Run 2 miles

Silver: Row 1,000 meters,  100 double-unders or 300 single unders,  Run 1 mile

Endurance: Lines 25yds. Down and Back. 100 double unders.

Post WOD  : 5 X10 Russin Twist Heavy

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July 21

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Our Brad Potter tearing it up at the Kilo Open this weekend. Great Job to all that attended and competed there. Keep getting outside your comfort zones and competing under pressure. 

Rowing Seminar this Thursday, starts at 5pm $10 bucks at the door, sign up sheet by the front desk. There will be no Thursday afternoon mobility wod, Kilo kids will still be going on. 

2014 CrossFit Games Event Schedule

RX: Frantasy Land:  This event will be performed as a relay, starting with Female 1, then Female 2, etc. 6 Person Teams

For time:
Female 1 completes 21-15-9 reps of:
30k. thrusters
   Pull-ups
Female 2 completes 15-12-9 reps of:
35k. thrusters
Chest-to-bar pull-ups
Female 3 completes 12-9-6 reps of: 
   42k. thrusters
   Bar muscle-ups
Male 1 completes 21-15-9 reps of:
   42k thrusters
   Pull-ups
Male 2 completes 15-12-9 reps of:
   50k thrusters
   Chest-to-bar pull-ups
Male 3 completes 12-9-6 reps of:
   60k. thrusters
   Bar muscle-ups

 Gold:  Scale as needed

Silver: Scale as needed

Endurance: Lines 25yds. Down and Back. 100 double unders.

Post WOD : 5X 10 GHD Situps

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July 19

 

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Saturday Morning WOD 0800 and 0915

With a partner complete anyway you choose , regardless of progress you will move onto the next portion of the WOD at the appropriate time

Begin at 0:00 on the clock    For Time :

10 Thrusters @ 40/70k Rx/ 30/50k Gold / 20/30k Silver

                                                    10 Muscle Ups Rx / CTB Pullups Gold / Pullups Silver

                                                   10 Thrusters

10 Bar Muscle Ups Rx/ CTB Pullups Gold / Pullups Silver

10 Thrusters

10 Muscle ups

10 Thrusters

Start at 30:00 min on the clock  3 Rounds for Time

14 HSPU Rx / HSPU Progressions Gold / Inverted Box HSPU

7 Deadlift 100/143k Rx / 70/100k Gold / 40/60k Silver

Start at 45:00 min on the clock 2 Rounds for time

200m Run each partner must run

75 Double Unders Rx/ Gold / Singles for Silver

25 TTB Rx/ KTE Gold / KTE Silver

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July 18

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Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. $10 bucks at the door.

Summer Slam Registration is closed for the Rx division but we still have plenty of spots for scaled mens and women’s. Sign up under our events page. 

August 2nd Squaw Creek

August 9th 2nd Annual CF2.2 Bike Ride more info to follow 

Also we are looking for someone to fill child care spots at 0930am, incentives on memberships are available please email us at info@crossfit2point2.com if interested. 

Check out all details on our events page

Rx : Overhead Press Max 8min. Then, “Badger” 3 rounds for time of 30 Cleans (30/43), 30 Pull ups, 800m Run 40min Cap

Gold : Overhead Press 3 Rep Max 8min. Then, “Badger” 20 Cleans (30/43), 20 Pull ups, 800m Run. 

Silver : 3×10 OHP. Then, “Badger” 15 Cleans (20), 15 Jumping Pull ups, 800m Run. 

Endurance : 2 mile Run

Post WOD : 3 X 50 Banded RDL

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July 17

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Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. $10 bucks at the door.

Summer Slam Registration is closed for the Rx division but we still have plenty of spots for scaled mens and women’s. Sign up under our events page. 

August 2nd Squaw Creek

August 9th 2nd Annual CF2.2 Bike Ride more info to follow 

Also we are looking for someone to fill child care spots at 0930am, incentives on memberships are available please email us at info@crossfit2point2.com if interested. 

Check out all details on our events page

Open gym 5am-630pm

Mobility WOD 6am and 5pm sign up in zen

Kilo Kids 515pm sign up in zen

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