July 3

CFV_4th_Jule_2014

Announcements

July 4th WOD (Friday Night): Come out this Friday night to any class for our Fourth of July inspired Team WOD and after-party! You and your team will tackle a 5 part WOD with an Independence Day theme. Afterwards, we will have a Team Tug-Of-War and post-WOD beverages. Come on out! For WOD information, check out the CF2.2 Facebook page.

Saturday Classes (July 4th): We will be open for one class Saturday morning at 8:30am. Feel free to come out!

July Challenge: 60 mins Hollow Body hold and 60 mins Superman hold. Post your accumulated times on the whiteboard!

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Friday CrossFit Classes

Five Part WOD (adjusted from original version)
Teams of 3

1) Max Bench Press (combined team weight in pounds)

2) 3 Min AMRAP: 4 Power Cleans and 7 Front Squats (Fourth of July)

3) 3 Rounds: 19 Burpees and 41 Calorie Row (1941 is the year congress made the 4th of July a federal holiday)

4) 6 Rounds: 56 Double Unders and 13 Deadlifts (56 original signers of the Declaration of Independence and 13 original colonies)

5) Post-WOD: Team Tug of War

All weights will be posted on the whiteboard for every tier: Silver, Gold and Rx

 

June 2

Announcements

July 4th WOD (Friday Night): Come out this Friday night to any class for our Fourth of July inspired Team WOD and after-party! You and your team will tackle a 6 part WOD with an Independence Day theme. Afterwards, we will have a Team Tug-Of-War and post-WOD beverages. Come on out! For WOD information, check out the CF2.2 Facebook page.

Saturday Classes (July 4th): We will be open for one class Saturday morning at 8:30am. Feel free to come out!

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Thursday Open Gym

Open Gym Hours: 5am-7am, 2-6:30pm

Mobility Class: 5:00am and 5:30pm

 

 

 

July 1

Do your work with your whole heart, and you will succeed.

Do your work with your whole heart, and you will succeed.

Announcements

July 4th WOD (Friday Night): Come out this Friday night to any class for our Fourth of July inspired Team WOD and after-party! You and your team will tackle a 6 part WOD with an Independence Day theme. Afterwards, we will have a Team Tug-Of-War and post-WOD beverages. Come on out! For WOD information, check out the CF2.2 Facebook page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Wednesday CrossFit Classes

Rx: 5×2 Power Snatch + Snatch Balance + Snatch @ 9RPE. Then, with a partner, complete 4 rounds (per partner) of 400m run and 20 KB swings (55/70). Rest 1:1

Gold: 5×3 Power Snatch + Snatch Balance + Snatch @ 9RPE. Then, with a partner, complete 4 rounds (per partner) of 400m run and 20 KB swings (35/55). Rest 1:1

Silver: 5×3 Power Snatch + Snatch Balance + Snatch @ 9RPE. Then, with a partner, complete 4 rounds (per partner) of 400m run and 20 KB swings (25/35). Rest 1:1

Post-WOD: 4x Max Effort Hollow body hold

 

June 30

Come out this Friday for a Friday Night Lights style Indepenence Day celebration

Come out this Friday for a Friday Night Lights style Indepenence Day celebration

Announcements

July 4th WOD (Friday Night): Come out this Friday night to any class for our Fourth of July inspired Team WOD and after-party! You and your team will tackle a 6 part WOD with an Independence Day theme. Afterwards, we will have a Team Tug-Of-War and post-WOD beverages. Come on out! For WOD information, check out the CF2.2 Facebook page.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Tuesday CrossFit Classes

Rx: 4×2 Back Squats @ 9 RPE. Then, For time complete in order 50 Pull ups, 100 Yards Bear Crawl, 50 Handstand Push Ups, 100 Double Unders, 50 Weighted (10) Anchored Situps, 100 Box Jumps, 50 Overhead Squats (30/40), 100 Lunges, 50 Sumo Deadlift High Pull (30/40), 100 Burpees. Time cap 40 min. Refer to 1/15/2013

Gold: 4×2 Back Squats @9 RPE. Then, For time complete in order 40 Pull ups, 100 Yards Bear Crawl, 40 Handstand Push Ups, 100 Double Unders, 40 Weighted (10) Anchored Situps, 100 Box Jumps, 40 Overhead Squats (30/40), 100 Lunges, 40 Sumo Deadlift High Pull (30/40), 100 Burpees. Time cap 40 min.

Silver: 4×2 Back Squats @9 RPE. Then, For time complete in order 20 Pull ups, 100 Yards Bear Crawl, 20 Inverted Pushups, 100 Single Unders, 20 Weighted (5) Anchored Situps, 100 Step Ups, 20 Overhead Squats (10), 100 Lunges, 20 Sumo Deadlift High Pull (10), 100 Burpees. Time cap 40 min.

Endurance: EMOM 5min 10 Over box jumps

Post-WOD: Back Lever on bar 3x max effort

 

June 29

Congratulations to CF2.2 Team "Bros Before Rows" (Nolan Roberts, Amber Knickerbocker, Ryan Pleggenkuhle, and Alicia Unkrich) on getting 2nd Place in team scaled division at  Urban Street Games.

Congratulations to CF2.2 Team “Bros Before Rows” (Nolan Roberts, Amber Knickerbocker, Ryan Pleggenkuhle, and Alicia Unkrich) on getting 2nd Place in team scaled division at Urban Street Games.

Congrats to CF2.2 "We're With Aimee" (Aimee Jones, Coy Jackson, Dana Reinhardt and Brandon Dewitt) on a top 20 finish in Rx division at the Urban Street Games this weekend!

Congrats to CF2.2 “We’re With Aimee” (Aimee Jones, Coy Jackson, Dana Reinhardt and Brandon Dewitt) on a top 20 finish in Rx division at the Urban Street Games this weekend!

 


Announcements

Afternoon Class Schedule: Today we will be going to 4:30, 5:30 and 6:30pm classes in the afternoon. Zen planner is updated. Please reserve your class times!

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Monday CrossFit Classes

Rx: EMOM 6min. 1 P.C. & Jerk + 2 Cleans + Jerk @ 9 RPE. Then, 6 rounds For Time: 5 hang power snatches (35k/55k) , 10 CTB pull ups. Time cap 10min. Refer to Feb. 10, 2015.

Gold: EMOM 6min. 2 P.C. & Jerk + 2 Cleans + Jerk @ 9 RPE. Then, 6 rounds For Time: 5 hang power snatches (30/40k) , 10 CTB pull ups. Time cap 10min.

Silver: EMOM 6min. 2 P.C. & Jerk + 2 Cleans + Jerk. Then, 6 rounds For Time: 5 hang power snatches (35k/55k) , 10 CTB pull ups. Time cap 10min.

Endurance: EMOM 5 min 20 double unders and 5 burpees

Post-WOD: Hanging Wipers 3×8

June 27

Brian Hoel doing his second, third, fourth and fifth muscle up…ever. Solid work.

Announcements

Afternoon Class Schedule: We will be eliminating the 4:55pm class beginning Monday, June 29th. We will be going back to the 4:30, 5:30 and 6:30pm class structure in the afternoon. We are very sorry for any inconvenience this may cause you.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Saturday CrossFit Classes

Rx: 5×5 Push-Press, then 10 minute AMRAP of 20 Alt. Pistols and 5 Power Clean and Jerks (50/70)

Gold: 5×5 Push-Press, then 10 minute AMRAP of 20 Alt. Pistols and 5 Power Clean and Jerks (40/60)

Silver: 5×5 Push-Press, then 10 minute AMRAP of 20 Air Squats and 5 Power Clean and Jerks (20/30)

Post-WOD: 3×10 Barbell Side-Bends

 

June 26

Announcements

Afternoon Class Schedule: We will be eliminating the 4:55pm class beginning Monday, June 29th. We will be going back to the 4:30, 5:30 and 6:30pm class structure in the afternoon. We are very sorry for any inconvenience this may cause you.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Friday CrossFit Classes

Rx: EotherMOM for 10min. do 1 Snatch on even min and 1 Hang Snatch on the Odd min. All at 8 RPE. Then, 21 Wall Ball 2 for 1’s, 15 Deadlifts (100/140), 9 RMU for time. time cap 7min.

Gold: EotherMOM for 10min. do 2 Snatch on even min and 2 Hang Snatch on the Odd min. All at 8 RPE, 21 Wall Ball 2 for 1’s, 15 Deadlifts (70/100), 9 CTB/Ringdips for time. Time cap 7min.

Silver: EotherMOM for 10min. do 3 Snatch on even min and 3 Hang Snatch on the Odd min. 21 Wall Balls, 15 Deadlifts (30/40), 9 Pull ups for time. time cap 7min.

Endurance: 200yd bear crawl.

Post-WOD: 50 ttb

June 24

First Ring Muscle Up! Congratulations Dana Reinhardt!
Hard work. Determination. Unbeatable moments.

Announcements

Afternoon Class Schedule: We will be eliminating the 4:55pm class beginning Monday, June 29th. We will be going back to the 4:30, 5:30 and 6:30pm class structure in the afternoon. We are very sorry for any inconvenience this may cause you.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Wednesday CrossFit Classes

Rx: 3×3 Sumo Deadlift S.S. With 3 OHP. Both at 8RPE. Then, complete this 3 part WOD for total time. Part 1: 3 rounds of 400m run and 25 burpees. Part 2: 4 rounds of 50 double unders and 25 HSPU. Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (50/70). 30 min cap

Gold: 3×5 Sumo Deadlift S.S. With 5 OHP. Both at 8RPE. Then, complete this 3 part WOD for total time. Part 1: 3 rounds of 400m run and 25 burpees. Part 2: 4 rounds of 30 double unders and 15 HSPU. Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (30/40). 30 min cap

Silver: 3×5 Sumo Deadlift S.S. With 5 OHP. Then, complete this 3 part WOD for total time. Part 1: 3 rounds of 400m run and 15 burpees. Part 2: 4 rounds of 50 Single unders and 15 Push Ups. Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (Bar). 30 min cap

Endurance: 6 X 100yd Sprints

Post-WOD: 100 butterfly situps

 

June 23

Gary Moore of 2.2 Old Guys tearing into the first WOD at the Almost-RX comp.

Gary Moore of 2.2 Old Guys tearing into the first WOD at the Almost-RX comp.

Announcements

Afternoon Class Schedule: We will be eliminating the 4:55pm class beginning Monday, June 29th. We will be going back to the 4:30, 5:30 and 6:30pm class structure in the afternoon. We are very sorry for any inconvenience this may cause you.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Tuesday CrossFit Classes

Rx: 5 x 3 Pause Back Squats @ 8 RPE. Super Set with 5 strict pull ups. AMRAP 12min. Thrusters (30/40) and CTB. Rep count begins at 3 and increases by 3 every round until 12 min is complete.

Gold: 5 x 5 Pause Back Squats @ 8 RPE. Super Set with 5 strict pull ups. AMRAP 12min. Thrusters (30/40) and Pull ups. Rep count begins at 3 and increases by 3 every round until 12 min is complete.

Silver: 5 x 3 Paused Back Squats. Super Set with 5 strict pull ups. AMRAP 12min. Thrusters (bar) and Pull ups. Rep count begins at 3 and increases by 3 every round until 12 min is complete.

Endurance: 100yd Broad Jumps and 100 plyo push ups.

Post-WOD: Back Ext Holds (3x15sec

 

June 22

Great work 2.2 crew!

Great work 2.2 crew!

Announcements

Afternoon Class Schedule: We will be eliminating the 4:55pm class beginning Monday, June 29th. We will be going back to the 4:30, 5:30 and 6:30pm class structure in the afternoon. We are very sorry for any inconvenience this may cause you.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Monday CrossFit Classes

Rx: 18min. EotherMOM, Even min. do 1 Clean and Jerk @ 8 RPE, odd min. do 5 Muscle ups. Then, For time row 500m, 50 push ups, 5 ropes (15′), 400m row, 40 push ups, 4 ropes, 300m row, 30 push ups, 3 ropes, 200m row, 20 push ups, 2 ropes, 100m row, 10 push ups, 1 rope. 18min cap.

Gold: 18min. EotherMOM, Even min. do 2 Clean and Jerk @ 8 RPE, odd min. do 5 CTB and 5 dips. Then, For time row 500m, 50 push ups, 5 ropes (15′), 400m row, 40 push ups, 4 ropes, 300m row, 30 push ups, 3 ropes, 200m row, 20 push ups, 2 ropes, 100m row, 10 push ups, 1 rope. 18min cap.

Silver: 18min. EotherMOM, Even min. do 1 Clean and Jerk, odd min. do 5 Pull ups and 5 dips. Then, For time row 500m, 50 push ups, 5 Strict Pull ups, 400m row, 40 push ups, 4 Strict Pull ups, 300m row,30 push ups, 3 Strict Pull ups, 200m row, 20 push ups, 2 Strict Pull ups, 100m row, 10 push ups, 1 Strict Pull up. 18min cap.

Endurance: 50 Barbell Squats and pro- Agility x6

Post-WOD: 5×10 GHD Sit ups

 

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