March 3

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Goal Board 

Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge

PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Tuesday CrossFit Classes

RX: 1 Power Snatch +1 Snatch Every Minute on The Minute for 5min @ 9 RPE. Then, 3 Rounds for time of 5 KettleBell Hang Power Snatch (55/70) each side, 10 Muscle ups, and 15 Deadlifts (85/125). 18min cap. Refer to 3/25/2013

Gold: 2 Power Snatch +  1 Snatch Every Minute on The Minute for 5min @ 9 RPE.  Then, 3 Rounds for time of 5 KettleBell Hang Power Snatch (35/55) each side, 10 Chest To Bar Pull Ups, and 15 Deadlifts (70/100). 18min cap.

Silver:  3 Power Snatch Every Minute on The Minute for 5 min.. Then 3 Rounds for time of 5 KettleBell Hang Power Snatch (25/35) each side, 10 Pull Ups, and 15 Deadlifts (30/40). 18min cap.

Endurance: 3×500 m row

Post WOD : 4 X 10 ghds

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March 2

 

life is good-920

Friday night lights was a great success and a ton of fun, what an awesome turnout by everyone both spectators and members competing. What a great atmosphere and great people to be around. We have such a great gym. We look forward to the next 4 weeks and seeing everyone there. Thank you to those that helped judge.

Goal Board 

Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge

PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Monday CrossFit Classes

Rx : 5min EMOM 1 Back Squat @ 9RPE. Then “Nancy” 5 rounds for time of 400m run and 15 Overhead Squats (30/42). 18min cap. Refer to 12/15/2014.

Gold : 5min EMOM 3 Back Squat @ 9RPE. Then, “Nancy” 5 rounds for time of 400m run and 15 Overhead Squats (30/42).

Silver :  5min EMOM 5 Back Squat. Then “Nancy” 5 rounds for time of 400m run and 15 Overhead Squats (BAR).

Endurance : pro agility x5, short shuttle x5, max effort broad Jumps x10. 3×7 sec force treadmill. 

Post WOD : AMRAP 5 min 15 hollow body Rocks and 15 Reverse hollow body rocks (superman rocks)

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February 27

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Starting February 27th at 4:30-6:30pm
Each Friday during the Open Season, the gym will hold a time for members to band together to participate in the WODs and cheer each other on. Starting Feb. 27th – March 27th, the gym will hold an arena experience for Opens participants. Please feel free to bring friends, beverages, and anything else you need for creating a high energy environment to encourage athletes who are participating. 
We will run several heats of the WOD during the above time-frame every half hour or so starting at 5:00pm. The first half hour will be going over the details of the workout, things to consider for performance, and will allow athletes time to warm-up for the first heat. 
 
CrossFit 2.2’s Team ThrowDown!
This year, we will also add the element of a friendly in-house team competition. Team captains will be established by coaches and team mates will be randomly picked out of a hat. Team eligibility will be based on enrollment at games.crossfit.com. This is supposed to be a fun event for the gym as a whole, so if you have any apprehension about signing up or have any questions, please speak with your coach. There is still time to sign up for the Opens.
Scoring will be based on WOD scores as well as non-performance factors like total participation, team enthusiasm, fans present, etc. Feel Free to pick a Team and support them.  
Help us create a high energy environment for performance, support one another, and push each other to new heights this Open Season! Whether you’re wanting to seriously compete, or just come out to support your friends and co-exercisers, make sure you don’t miss out on these Friday Night Opens! 
Friday CrossFit Classes
Link to all movement Standards and Explanation of the Workout are found HERE ON THIS LINK
 Rx : WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Gold : (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed
Workout 15.1a 
1-rep-max clean and jerk
6-minute time cap
Silver : Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed
Workout 15.1a 
1-rep-max clean and jerk
6-minute time cap
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February 26

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#TBT Thursday R.I.P Connely 

Schedule Change

Morning Schedule Change is Reflected in Zen Planner. 430, 510, 6am classes

 

CrossFit Opens

The opens are almost here, the first wod will be announced Thursday night, and our first Friday Night Lights will happen this Friday 430-630pm If you have not signed up for the open but wish to do so click THE LINK HERE, if you are on the fence and would like to talk with myself or Josh please feel free.

Goal Board 

Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge

PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Thursday Classes 

Open Gym 5am-9am, 330pm-630pm

Mobility and Skills Class 530-630am , 5-6pm

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February 25

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Schedule Change

Morning Schedule Change is Reflected in Zen Planner. 430, 510, 6am classes

Bring a Friend Day 

We will have our monthly BAF Day this Tuesday for all classes, if you know of someone that would be interested and would like to try a class, please feel free to bring them along with you for a workout. 

CrossFit Opens

The opens are almost here, the first wod will be announced Thursday night, and our first Friday Night Lights will happen this Friday 430-630pm If you have not signed up for the open but wish to do so click THE LINK HERE, if you are on the fence and would like to talk with myself or Josh please feel free.

Shirt Orders

Shirt orders will be taken at the front desk until Wednesday the 25th. We will also be doing a Zip up hoodie order of the same design, we will have samples of all sizes for everyone to try on to make sure they get the size they want.

Goal Board 

Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge

PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

WEDNESDAY CROSSFIT CLASSES

RX : 1 Snatch EOtherMOM for 9 rounds @ 10 RPE. Then, 8min AMRAP 2 L-Muscle ups, 4 HSPU, 6 Power Snatches (50/80). refer to 9/3/2014

GOLD : 2 Snatch EOtherMOM for 9 rounds @ 10 RPE. Then, 8min AMRAP 2 muscle ups, 4 HSPU, 6 Power Snatches (40/60). refer to 9/3/2014

SILVER : 5 Power Snatch EOtherMOM for 9 rounds. Then, 8min AMRAP 2 Strict Pull ups, 4 Push Ups, 6 Power Snatches (20/30). refer to 9/3/2014

ENDURANCE : 10min amrap lunges

POST WOD : 3×20 V ups

 

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February 24

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Schedule Change

Morning Schedule Change is Reflected in Zen Planner. 430, 510, 6am classes

Bring a Friend Day 

We will have our monthly BAF Day this Tuesday for all classes, if you know of someone that would be interested and would like to try a class, please feel free to bring them along with you for a workout. 

CrossFit Opens

The opens are almost here, the first wod will be announced Thursday night, and our first Friday Night Lights will happen this Friday 430-630pm If you have not signed up for the open but wish to do so click THE LINK HERE, if you are on the fence and would like to talk with myself or Josh please feel free.

Shirt Orders

Shirt orders will be taken at the front desk until Wednesday the 25th. We will also be doing a Zip up hoodie order of the same design, we will have samples of all sizes for everyone to try on to make sure they get the size they want.

Goal Board 

Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge

PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Tuesday CrossFit Classes

Rx : 1 Back Squat EOtherMOM for 9 rounds @ 10 RPE. 1min @ each station for total reps. alt. pistols, SDLHP (30/40), Hand Release Push ups, Pull ups, Ring Dips

Gold : 3 Back Squat EOtherMOM for 9 rounds @ 10 RPE. 1min @ each station for total reps. assisted alt. pistols, SDLHP (30/40), Hand Release Push ups, Pull ups, bar Dips

Silver : 5 Back Squat EOtherMOM for 9 rounds. 1min @ each station for total reps. Air squats, SDLHP (bar), incline hand Release Push ups, jumping Pull ups, box Dips.

Endurance : 5 rounds of 500m row Sprints

Post WOD  : Back Lever 3x max effort on Bar

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February 23

 

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Schedule Change

Morning Schedule Change is Reflected in Zen Planner. 430, 510, 6am classes

Bring a Friend Day

We will have our monthly BAF Day this Tuesday for all classes, if you know of someone that would be interested and would like to try a class, please feel free to bring them along with you for a workout.

CrossFit Opens

The opens are almost here, the first wod will be announced Thursday night, and our first Friday Night Lights will happen this Friday 430-630pm If you have not signed up for the open but wish to do so click THE LINK HERE, if you are on the fence and would like to talk with myself or Josh please feel free.

Shirt Orders

Shirt orders will be taken at the front desk until Wednesday the 25th. We will also be doing a Zip up hoodie order of the same design, we will have samples of all sizes for everyone to try on to make sure they get the size they want.

MONDAY CROSSFIT CLASSES

RX: 1 Clean and Jerk Every Other Minute on The Minute for 9 rounds @ 10 RPE.  superset 10 sec handstand hold. Then, 21 Toes To Bar, 100m run, 15 Toes To Bar, 100m run, 9 Toes To Bar 100m run. Time cap 7min refer to November 15th, 2013.

Gold: 2 Clean and Jerk Every Other Minute on The Minute for 9 rounds @ 10 RPE, superset 10 sec handstand hold. Then, 21 Toes To Bar, 100m run, 15 Toes To Bar, 100m run, 9 Toes To Bar 100m run. Time cap 7min refer to November 15th, 2013.

Silver: 5 Power Clean and Jerk Every Other Minute on The Minute for 9 rounds. Then, 21 leg raises, 100m run, 15 leg raises, 100m run, 9 leg raises 100m run. Time cap 7min refer to November 15th, 2013.

Endurance: 5×40 yd sprint, Pro agility x5, 10 max height box jumps, 50 burpees for time.

Post WOD : 3 X 10 Russian Twist Heavy

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February 20

Ben Griffin during the Bench Press portion of CrossFit 2.2's Powerlifting Meet with The Anvil Gym

Ben Griffin during the Bench Press portion of CrossFit 2.2’s Powerlifting Meet with The Anvil Gym

Ton of PR’s happening this week, great support and motivation in the gym lately. Love to see and feel that stuff, keep up all the good work guys. I am proud of you ALL.

Shirt orders will be taken at the front desk until Wednesday the 25th. We will also be doing a Zip up hoodie order of the same design, we will have samples of all sizes for everyone to try on to make sure they get the size they want.

Both Progenex and SFH are in stock. let us know which one you prefer to take and what flavors so we are able to keep the protein current and in stock with your favorite brand and flavor.

We will be brining back our skills class on Thursday Morning and Afternoon. This class will be a combination of skills and mobility. 30 mins on mobility and 30 min on skills. Sign up in Zen Planner.

Sunday Funday will be starting gym will be open form 12pm-230.

Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Rx: 3 RFT of 1500m Row, 10 muscle ups, 100 Air Squats. 30 min cap

Gold : 3 RFT of 1500m Row, 10 CTB, 75 Air Squats. 30 min cap

Silver : 3 RFT of 1500m Row, 10 Pull ups, 50 Air Squats. 30 min cap

Endurance : 100 split jumps to 12″ target for time.

Post wod : Ab Wheel 3×10

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February 19

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#TBT Coach Tom

Ton of PR’s happening this week, great support and motivation in the gym lately. Love to see and feel that stuff, keep up all the good work guys. I am proud of you ALL.

Shirt orders will be taken at the front desk until Wednesday the 25th. We will also be doing a Zip up hoodie order of the same design, we will have samples of all sizes for everyone to try on to make sure they get the size they want.

Both Progenex and SFH are in stock. let us know which one you prefer to take and what flavors so we are able to keep the protein current and in stock with your favorite brand and flavor.

We will be brining back our skills class on Thursday Morning and Afternoon. This class will be a combination of skills and mobility. 30 mins on mobility and 30 min on skills. Sign up in Zen Planner.

Sunday Funday will be starting gym will be open form 12pm-230.

Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Open gym 5-900am , 3-630pm

Skills and Mobility Class 530-630am , 5-6pm

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February

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Shirt orders will be taken at the front desk until Wednesday the 25th. We will also be doing a Zip up hoodie order of the same design, we will have samples of all sizes for everyone to try on to make sure they get the size they want.

Both Progenex and SFH are in stock. let us know which one you prefer to take and what flavors so we are able to keep the protein current and in stock with your favorite brand and flavor.

We will be brining back our skills class on Thursday Morning and Afternoon. This class will be a combination of skills and mobility. 30 mins on mobility and 30 min on skills. Sign up in Zen Planner.

Sunday Funday will be starting gym will be open form 12pm-230.

Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

WEDNESDAY CROSSFIT CLASSES

RX: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip  Farmers Carry (15/20), 5 Wall Walks, 50 Double Unders.

Gold: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip Farmer Carry (10/15), 5 Wall Walks, 30 Double Unders.

Silver: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip Farmer Carry (5/10), 5 Wall Walks, 50 Single Unders .

Endurance: pro agility x3, 40yd sprint x3, depth jumps x12, max height broad x6

Post WOD : 3 X 20 V-UPS

 

 

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