January 30

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Nutrition and Movement Seminar February 6th and 7th presented by Armand and Sarah McCormick for more info and to register click Here, This is a seminar that is for everyone no matter of skill or ability, great opportunity for all the ladies to have Sarah Mac down here and get a females view and perspective on CrossFit. Don’t miss out it will be a great learning experience.

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

Rx : 1 Clean and Jerk 9 Rounds EOtherMOM @ 10 RPE. Then, with an 8min clock complete a 1mile run and with remaining time AMRAP of DL(100/142).

Gold : 2 Clean and Jerk 9min EOtherMOM @10RPE. Then, with an 8min clock complete a 1mile run and with remaining time AMRAP of DL(70/100).

Silver : 3 Clean and Jerk 9min EOtherMOM.. Then, with an 8min clock complete a 1200m run and with remaining time AMRAP of DL(30/40).

Endo : 3×40 yd sled push 50/70

Post WOD : 5 rounds of 12 TTB and 5 Side Bridge Leg raises to each Side.

Goal Setting Post wod : Tabata KBS

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January 29

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Open Gym from 5-10am and 330-630pm

Mobility WOD 6am and 5pm

I will be available to host and coach the Goal Setting Capacity test before and after the evening mobility wod for anyone that needs to make it up.

Nutrition and Movement Seminar February 6th and 7th presented by Armand and Sarah McCormick for more info and to register click Here, This is a seminar that is for everyone no matter of skill or ability, great opportunity for all the ladies to have Sarah Mac down here and get a females view and perspective on CrossFit. Don’t miss out it will be a great learning experience.

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

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January 28

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Please make sure we are ALL rsvp’ing our class times. This helps out the coaches so much. If you have never done it or need assistance ask myself or Josh and we will be happy to help set you up…Thanks all.

Nutrition and Movement Seminar February 6th and 7th presented by Armand and Sarah McCormick for more info and to register click Here, This is a seminar that is for everyone no matter of skill or ability, great opportunity for all the ladies to have Sarah Mac down here and get a females view and perspective on CrossFit. Don’t miss out it will be a great learning experience.

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

RX: 1  Overhead Press 9 rounds Every Other Minute on The Minute @ 10 RPE. Then, For time complete 21-15-9Chest To Bar Pull UpsHand Release Push Ups, and Butterfly Sit Ups. time cap 6min.

Gold: 3 Overhead Press 9min Every Other Minute on The Minute @ 10 RPE. Then, For time complete 21-15-9 Pull Ups, Hand Release Push Ups, and Butterfly Sit Ups. time cap 6min.

Silver: 5 Overhead Press 9min Every Other Minute on The Minute @ 10 RPE. Then, For time complete 21-15-9Jumping Pull Ups, Incline Push Ups, and Butterfly Sit Ups. time cap 6min.

Endurance: 6 t-test. 10 max height vertical, 10 max distance broad.

Post WOD : 3×50 Banded RDL

Goal Setting Post WOD : Tabata cal row

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January 27

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BRING A FRIEND DAY TODAY !!!!

Please make sure we are ALL rsvp’ing our class times. This helps out the coaches so much. If you have never done it or need assistance ask myself or Josh and we will be happy to help set you up…Thanks all.

Nutrition and Movement Seminar February 6th and 7th presented by Armand and Sarah McCormick for more info and to register click Here, This is a seminar that is for everyone no matter of skill or ability, great opportunity for all the ladies to have Sarah Mac down here and get a females view and perspective on CrossFit. Don’t miss out it will be a great learning experience.

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy.

RX: 1 Back Squat 9min Every Other Minute on The Minute @ 10 RPE. Then, “mini Tabata” only do 4 rounds of each movement instead of 8. The movements will be done so that you work for 20 seconds and rest for 10 seconds. Movements are in order as follows: Air SquatsBurpeesToes To Bar, & 5yd Sprints (touch 1 hand on line for rep to count.)

Gold: 3 Back Squat 9min Every Other Minute on The Minute @ 10 RPE. Then, “mini Tabata” only do 4 rounds of each movement instead of 8. The movements will be done so that you work for 20 seconds and rest for 10 seconds. Movements are in order as follows: Air Squats, Burpees, Toes To Bar,, & 5yd Sprints (touch 1 hand on line for rep to count.)

Silver: 5 Back Squat 9min  Every Other Minute on The Minute. Then, “mini Tabata” only do 4 rounds of each movement instead of 8. The movements will be done so that you work for 20 seconds and rest for 10 seconds. Movements are in order as follows: Air Squats, Burpees, V-ups, & 5yd Sprints (touch 1 hand on line for rep to count.)

Endurance: 8x100m sprints. 5 ropes for time

Post WOD : 3rounds 10 GHD Sit Ups and 10 Hammy Dev.

Goal Setting Post WOD : Tabata Wallballs

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January 26

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There will be no change of Schedule for the Afternoon classes.

Please make sure we are ALL rsvp’ing our class times. This helps out the coaches so much. If you have never done it or need assistance ask myself or Josh and we will be happy to help set you up…Thanks all.

Nutrition and Movement Seminar February 6th and 7th presented by Armand and Sarah McCormick for more info and to register click Here, This is a seminar that is for everyone no matter of skill or ability, great opportunity for all the ladies to have Sarah Mac down here and get a females view and perspective on CrossFit. Don’t miss out it will be a great learning experience.

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy.

RX: 1 Snatch 9min Every Other Minute on The Minute @ 10 RPE.  Then “Airforce”. for time complete 20 Thrusters, 20 Sumo Deadlift High Pulls, 20 Push Jerks, 20 Overhead Squats, 20 Front Squats (30/40). At the top of every min complete 4 burpees. You will start with burpees. Refer to 6/17/2014. Time cap 8min.

Gold: 2 Snatch 9min Every Other Minute on The Minute @ 10 RPE. Then “Airforce”. for time complete 15 Thrusters, 15 Sumo Deadlift High Pulls, 15 Push Jerks, 15 Overhead Squats, 15 Front Squats (30/40). At the top of every min complete 2 burpees. You will start with burpees. Refer to 6/17/2014. Time cap 8min.

Silver: 3 Snatch 9min Every Other Minute on The Minute.Then “Airforce”. for time complete 15 Thrusters, 15 Sumo Deadlift High Pulls, 15 Push Jerks, 15 Overhead Squats, 15 Front Squats (Bar). At the top of every min complete 2 burpees. You will start with burpees. Refer to 6/17/2014. Time cap 8min.

Endurance: 3rounds of 50 double unders and 1 300yd shuttle. 2 min rest between rounds.

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

Goal Setting Post WOD : Tabata Burpees

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January 24

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Congrats to Atlee Dewitt for taking Second Place in the Alburnet Wrestling tournament

Good Luck To all of our members competing today.

Team WOD in the Morning

Please make sure we are ALL rsvp’ing our class times. This helps out the coaches so much. If you have never done it or need assistance ask myself or Josh and we will be happy to help set you up…Thanks all.

Nutrition and Movement Seminar February 6th and 7th presented by Armand and Sarah McCormick for more info and to register click Here, This is a seminar that is for everyone no matter of skill or ability, great opportunity for all the ladies to have Sarah Mac down here and get a females view and perspective on CrossFit. Don’t miss out it will be a great learning experience.

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy.

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January 23

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Please make sure we are ALL rsvp’ing our class times. This helps out the coaches so much. If you have never done it or need assistance ask myself or Josh and we will be happy to help set you up…Thanks all.

Nutrition and Movement Seminar February 6th and 7th presented by Armand and Sarah McCormick for more info and to register click Here, This is a seminar that is for everyone no matter of skill or ability, great opportunity for all the ladies to have Sarah Mac down here and get a females view and perspective on CrossFit. Don’t miss out it will be a great learning experience.

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy.

RX: “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile run. Time Cap 45min. Refer to 4/3/2014

Gold: “Murph” 1 mile run, 200 Air Squats, 100 Push Ups, 50 Pull Ups, 1 mile run for time. Time Cap 45min.

Silver: “Murph” 1 mile run, 150 Air Squats, 75 Push Ups, 50 Jumping Pull Ups, 1 mile run for time. Time Cap 45min.

Endurance:  10min AMRAP sled Push 70/100 10 sec push 5 burpees. distance is your score.

Post WOD : 5 rounds of 12 TTB and 5 Side Bridge Leg raises to each Side.

Goal Setting Post WOD : Tabata cal row

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January 22

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Please make sure we are ALL rsvp’ing our class times. This helps out the coaches so much. If you have never done it or need assistance ask myself or Josh and we will be happy to help set you up…Thanks all.

Goal Setting Seminar Thursday, January 22nd at 5:00pm. This workshop is completely FREE. We will go over developing S.M.A.R.T. Goals, the steps for turning a desire into a reality, the characteristics of a persistent mind, and much more. Register ahead of time in Zen Planner! Here for the 22nd

Nutrition and Movement Seminar February 6th and 7th presented by Armand and Sarah McCormick for more info and to register click Here, This is a seminar that is for everyone no matter of skill or ability, great opportunity for all the ladies to have Sarah Mac down here and get a females view and perspective on CrossFit. Don’t miss out it will be a great learning experience.

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy.

Open Gym 5am-10am and 330-630pm

Mobility WOD 6am and 5pm

Goal Setting Seminar 5pm, please make sure we respect this seminar, keep the noise level down in the wod room, thanks all.

Barbell Club 530pm

 

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January 21

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Please make sure we are ALL rsvp’ing our class times. This helps out the coaches so much. If you have never done it or need assistance ask myself or Josh and we will be happy to help set you up…Thanks all.

Goal Setting Seminar Thursday, January 22nd at 5:00pm. This workshop is completely FREE. We will go over developing S.M.A.R.T. Goals, the steps for turning a desire into a reality, the characteristics of a persistent mind, and much more. Register ahead of time in Zen Planner! Here for the 22nd

Nutrition and Movement Seminar February 6th and 7th presented by Armand and Sarah McCormick for more info and to register click Here

New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

RX:  For time complete 10 Ring Muscle ups, 150 Wall Balls (14/20) 10′, 8 Ring Muscle ups, 100 Thrusters (35/50), 6 Ring Muscle ups, 50 Deadlifts (70/100). 30min time cap

Gold: For time complete 10 Chest To Bar Pull Ups, 150 Wall Balls (14/20) 9′, 8 Chest To Bar Pull Ups, 100 Thrusters (30/40), 6 Chest To Bar Pull Ups, 50 Deadlifts (50/70). 30min time cap

Silver: For time complete 10 Pull ups, 100 Wall Balls (10/14) 9′, 8 Pull ups, 50 Thrusters (Bar), 6 Pull ups 25 Deadlifts (30/40). 30min time cap

Endurance: 3 RFT of 30 abmat sit ups and  30 double unders.

Post WOD : 3×50 Banded RDL

Goal Setting Post WOD : Tabata KB Swings

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January 20

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Goal Setting Seminar Thursday, January 22nd at 5:00pm. This workshop is completely FREE. We will go over developing S.M.A.R.T. Goals, the steps for turning a desire into a reality, the characteristics of a persistent mind, and much more. Register ahead of time in Zen Planner! Here for the 22nd

Nutrition and Movement Seminar February 6th and 7th presented by Armand and Sarah McCormick for more info and to register click Here

New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

RX: For time Complete 5 rounds of 12 Deadlifts (50/70) 9 Hang Power Clean, and 6 Jerks. rest 3 min. complete 100Burpees, rest 3 min, complete 400m Lunges, rest 3 min. complete 30 Wall Walks. time cap 30min.

Gold: For time Complete 12 Deadlift (40/60) 9 Hang Power Clean, and 6 Jerks. rest 3 min. complete 100 Burpees, rest 3 min, complete 400m Lunges, rest 3 min. complete 20 Wall Walks. time cap 30min.

Silver: For time Complete 12 Deadlift (20/30) 9 Hang Power Clean, and 6 Jerks. rest 3 min. complete 100 Burpees, rest 3 min, complete 400m Lunges, rest 3 min. complete 15 Wall Walks. time cap 30min.

Endurance: 5 min As Many Reps As Possible ropes

Post wod : 3rounds 10 GHD Sit Ups and 10 Hammy Dev.

Goal Setting Post WOD : Tabata Burpees

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