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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July 16

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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:  15min. Back Squat Max. Then, 100 Burpee Pull Ups (bar out of reach). Time cap 12min.

Gold: 15min. Back Squat 3 rep Max. Then, 100 Burpee Pull ups (bar out of reach). Time cap 12min.

Silver: 5 back squats every 3rd min. Then, 100 Burpee Pull ups (bar with in reach). Time cap 12min.

Endurance: 50 Barbell Thrusters

Post WOD : 5×10 ghd sit-ups

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July 15

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CrossFit 2.2 would like to wish Bonnie Palomo the very best as she travels on to her new adventures this week. Bonnie is moving out of state and will be finding new adventures with another gym. I know she will have the best time and enrich all those around her just as she has done with us for the past 2 years. We want to thank you, Bonnie, for being an awesome friend and member of our great gym. I have enjoyed training you everyday, Bonnie and I love your big heart and willingness to go for new experiences and adventures.

We wish you safe travels and good luck in your new adventures Bonnie, we will miss you and you are always welcome back home at CF2.2 whenever you want.

Best Wishes

CF2.2 Staff and Members

Rx : 5×2 @ 60% C&J. AS MANY ROUNDS AS POSSIBLE IN 20 MIN OF: 25 DBL UNDERS, 25 AIR SQUATS, 200 M SPRINT, 25 PUSH UPS

Gold : 5×2 @ 60% C&J. AS MANY ROUNDS AS POSSIBLE IN 20 MIN OF: 15 DBL UNDERS, 15 AIR SQUATS, 200 M SPRINT, 15 PUSH UPS

Silver  : 5×2 @ 60% C&J. AS MANY ROUNDS AS POSSIBLE IN 20 MIN OF: 25 SINGLE UNDERS, 15 AIR SQUATS, 200 M SPRINT, 5 PUSH UPS

Endurance: 5x20yd bounds and 2x200m backwards run.

Post WOD : 50 TTB

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July 14

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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.

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here! If you are attending we need to be registered NLT tuesday at noon.

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. 

We had a great turnout as always for our Bring  A Friend Saturday, thank to all of you that continue to show support and bring people in to our great gym. Keep up the good work by all. Thank you.

RX: 5×2 @ 60% Snatch (technique work). 100m Pinch grip WALK (15/20), 21 Chest To Bar Pull Ups, 100m WALK, 15 Chest To Bar Pull Ups, 100m WALK, 9 Chest To Bar Pull Ups

Gold: 5×2 @ 60% Snatch (technique work). 100m Pinch grip WALK (10/15), 21 Pull Ups, 100m WALK, 15 Pull Ups, 100m WALK, 9 Pull Ups

Silver: 5×2 Snatch (technique work). 100m Pinch grip WALK (15/20), 21 Jumping Pull Ups, 100m WALK, 15 Jumping Pull Ups, 100m WALK, 9 Jumping Pull Ups

Endurance: 5x25yd Sprints then 5x30sec Speed Box Jumps

Post WOD : 3 X 50 Hollow Rocks

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