Author Archives: CrossFit 2.2

September 2

2.2 Ohana

2.2 Ohana

Announcements

Hell on Wheels Bike Ride: Grab your bike and join us for a day of fun riding to various bars in the area! We will be meeting at the gym at 8:00am this coming Saturday, September 5th. There will not be any classes Saturday morning. For more information, please visit our Facebook Page!


 

Wednesday CrossFit Classes

Rx: Run 1 Mile, 50 HSPU, Run 1 mile, 50 Thrusters (30/42), Run 1 Mile. Time cap 40min

Gold: Run 1 Mile, 300 HSPU, Run 1 mile, 30 Thrusters (30/42), Run 1 Mile. Time cap 40min

Silver: Run 1 Mile, 50 Push ups, Run 800m, 50 Thrusters (10), Run 800m. Time cap 40min

Endurance: 50 Glute ham Dev.

Post-WOD: 50ttb

September 1

The Bieber Believers

The Bieber Believers

Announcements

Hell on Wheels Bike Ride: Grab your bike and join us for a day of fun riding to various bars in the area! We will be meeting at the gym at 8:00am this coming Saturday, September 5th. There will not be any classes Saturday morning. For more information, please visit our Facebook Page!


 

Tuesday CrossFit Classes

Rx: Max Calories in 3 min. rest 2 min. Max TTB in 3 min. rest 2 min. Max Muscle ups in 3 min. Rest 2 min. 3 RFT 15 Cal. Row, 10 TTB, and 5 Muscle Ups. Time Cap 10 

Gold: Max Calories in 3 min. rest 2 min. Max TTB in 3 min. rest 2 min. Max CTB ups in 3 min. Rest 2 min. 3 RFT 15 Cal. Row, 10 TTB, and 5 CTB . Time Cap 10 min

Silver: Max Calories in 3 min. rest 2 min. Max V-Ups in 3 min. rest 2 min. Max Pull ups in 3 min. Rest 2 min. 3 RFT 15 Cal. Row, 10 V-Ups, and 5 Pull Ups. Time Cap 10 min

Endurance: EMOM 10 min. 30 DBL Unders, 100 yd run.

Post-WOD: Weighted Back Ext. 3×15

August 25

Weightlifting-Technique-Poster-Clean

weightlifting-technique-poster-jerk1Announcements

Warm-ups: To save time and allow for more quality training, we will be doing specific warm-up drills to prepare for each lift and WOD. If you’d still prefer to do the traditional line drill, we encourage you to arrive a few minutes early and warm-up individually. This will help us stay on task and get closer to our goals!

Summer Slam Judges / Volunteers: Help wanted for various judging and volunteering roles for the Summer Slam Competition this Saturday. Please sign-up at the front desk or email info@crossfit2point2.com. Volunteer meeting this Friday at 6:30pm! Come out for information!

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.


Tuesday CrossFit Classes

Rx 

Warm-Up: 2 Rounds of 20 Banded pull-a-parts, 10 Front Squats and 10 Good Mornings with barbell. Then Clean Progressions.

Lift: On a continuous clock
-EMOM-4: Power Clean + Push-Press @ 40-50%
-EMOM-4: Power Clean + Jerk (w/ 3 second pause in split) @ 50-70%
-EMOM-4: Clean + Jerk @70-80%

Strength/Skill: 5×10 Tempo Banded Pull-a-parts (3 second contraction, 3 second pause, 3 second relaxation, 3 second pause) – Rest 1 minute

WOD: Alternating rounds with a partner, or rest 1:1. 5 Rounds (each person) of 200m sprint and 15 Toes to Bar. Score is slowest round.


Gold

Warm-Up: 2 Rounds of 20 Banded pull-a-parts, 10 Front Squats and 10 Good Mornings with barbell. Then Clean Progressions.

Lift: On a continuous clock
-EMOM-4: Power Clean + Push-Press @ 4-5 RPE
-EMOM-4: Power Clean + Jerk (w/ 3 second pause in split) @ 5-7 RPE
-EMOM-4: Clean + Jerk @7-8 RPE

Strength/Skill: 5×10 Tempo Banded Pull-a-parts (3 second contraction, 3 second pause, 3 second relaxation, 3 second pause) – Rest 1 minute

WOD: Alternating rounds with a partner, or rest 1:1. 5 Rounds (each person) of 200m sprint and 15 Toes to Bar. Score is slowest round.


Silver

Warm-Up: 2 Rounds of 20 Banded pull-a-parts, 10 Front Squats and 10 Good Mornings with barbell. Then Clean Progressions.

Lift: On a continuous clock
-EMOM-4: Power Clean + Push-Press (light)
-EMOM-4: Power Clean + Jerk (w/ 3 second pause in split) (slightly heavier)
-EMOM-4: Clean + Jerk (Slightly heavier, technique work)

Strength/Skill: 5×10 Tempo Banded Pull-a-parts (3 second contraction, 3 second pause, 3 second relaxation, 3 second pause) – Rest 1 minute

WOD: Alternating rounds with a partner, or rest 1:1. 5 Rounds (each person) of 200m sprint and 15 Knee to Chest. Score is slowest round.

 

August 24

Better every day. Great work on your 50k Snatch PR, Wendy!

Announcements

Morning Classes: Today starts the beginning of two morning classes: 5:00am and 6:00am. Please register for your class time in advance!

Warm-ups: To save time and allow for more quality training, we will be doing specific warm-up drills to prepare for each lift and WOD. If you’d still prefer to do the traditional line drill, we encourage you to arrive a few minutes early and warm-up individually. This will help us stay on task and get closer to our goals!

Summer Slam Judges / Volunteers: Help wanted for various judging and volunteering roles for the Summer Slam Competition this Saturday. Please sign-up at the front desk or email info@crossfit2point2.com. Volunteer meeting this Friday at 6:30pm! Come out for information!

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.


Monday CrossFit Classes

Rx 

Warm-Up: 2 Rounds of 20 PVC Pass Throughs and 10 OHS, then snatch progressions

Lift: On a continuous clock
-EMOM-4: Power Snatch + OHS @40-50%
-EMOM-4: Power Snatch + Snatch @ 50-70%
-EMOM-4: 2 Snatch @ 70-80% (no fails)

Strength/Skill:  4×6 Back Squats @ 70% (Rest 90 seconds)

WOD: 20 Minute AMRAP of 50 Double Unders, 20 KB Swings (55/70), 10 CTB

Gold

Warm-up: 2 rounds of 20 PVC Pass Throughs and 10 OHS, then snatch progressions

Lift: On a continuous clock
-EMOM-4: Power Snatch + OHS @ 4-5 RPE
-EMOM-4: Power Snatch + Snatch @ 5-7 RPE
-EMOM-4: 2 Snatch @ 7-8 RPE

Strength/Skill:  4×6 Back Squats @ 7RPE (Rest 90 seconds)

WOD: 20 Minute AMRAP of 50 Double Unders, 20 KB Swings (35/55), 10 Pull-ups

Silver

Warm-up: 2 Rounds of 20 PVC Pass Throughs and 10 OHS, then snatch progressions

Lift: On a continuous clock
-EMOM-4: Power Snatch + OHS (Light)
-EMOM-4: Power Snatch + Snatch (Slightly heavier)
-EMOM-4: 2 Snatch (Slightly heavier, technique work)

Strength/Skill:  4×6 Back Squats (rest 90 seconds)

WOD: 20 Minute AMRAP of 50 Single Unders, 20 KB Swings (25/35), 10 assisted pull-ups

August 22

Train. Recover. Repeat.

Train. Recover. Repeat. 

Announcements

Morning Classes: Effective August 24, morning classes will move to 5:00am and 6:00am due to staff limitations. We apologize for any inconvenience.

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015, now August 29th ONLY: Volunteers wanted! Please sign-up at the front desk or email Josh at info@crossfit2point2.com for volunteer/judge information.

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.

August Challenge: 600 Toes To Bar/Knee Raises


Saturday CrossFit Classes

Rx: 3×5 Bulgarian Squats E.L. S.S. W/ Bentover Rows. Then, with a partner complete 10 rounds of 10 Alt. Strict Pull-ups, 20 Alt. Push-Ups, and 40 Alt. Air Squats. 

Gold: 3×5 Bulgarian Squats E.L. S.S. W/ Bentover Rows. Then, with a partner complete 10 rounds of 10 Alt. Strict Pull-ups, 20 Alt. Push-Ups, and 40 Alt. Air Squats.

Silver: 3×5 Bulgarian Squats E.L. S.S. W/ Bentover Rows. Then, with a partner complete 10 rounds of 10 Alt. Strict Pull-ups, 20 Alt. Push-Ups, and 40 Alt. Air Squats.

Post-WOD: 50 Weighted Situps.

 

August 21

Announcements

Morning Classes: Effective August 24, morning classes will move to 5:00am and 6:00am due to staff limitations. We apologize for any inconvenience.

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015, now August 29th ONLY: Registration for all divisions is still available! Sign-up before August 14th for a T-Shirt!

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.

August Challenge: 600 Toes To Bar/Knee Raises


Friday CrossFit Classes

Rx: P.C. & Jerk + Pause Clean 6×1 @ 10 RPE. With a 15min clock: 30 burpee muscle up buy-in, then complete AMRAP with time left of 5 STOH(40/60), 400m run, 5 Hang Cleans (40/60).

Gold: P.C. & Jerk + Pause Clean 6×2 @ 10 RPE. With a 15min clock: 10 burpee muscle up buy-in, then complete AMRAP with time left of 5 STOH(40/60), 400m run, 5 Hang Cleans (40/60).

Silver: P.C. & Jerk + Pause Clean 6×3. With a 15min clock: 30 burpee Pull ups and 30 dip buy-in, then complete AMRAP with time left of 5 STOH(15/20), 400m run, 5 Hang Cleans (15/20).

Endurance: EMOM 20 double unders and 6 split jumps for 10 min.

Post-WOD: Hollow Body rocks 3x1min

 

August 19

Quotes-for-inspirationAnnouncements

Morning Classes: Effective August 24, morning classes will move to 5:00am and 6:00am due to staff limitations. We apologize for any inconvenience.

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015, now August 29th ONLY: Registration for all divisions is still available! Sign-up before August 14th for a T-Shirt!

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.

August Challenge: 600 Toes To Bar/Knee Raises


Wednesday CrossFit Classes

Rx: 5min EMOM 2 Front Squats @10RPE. 30 CTB, 50 wall balls(20 10’/ 20 12′), 70 Cal Row, 90 walking lunges, and then work back down. 25min cap

Gold: 5min emom 3 Front Squats @10RPE. 30 pull ups, 50 wall balls(14/20), 70 Cal Row, 90 walking lunges, and then work back down. 25min cap

Silver: 5min emom 5 Front Squats. 30 pull ups, 50 wall balls(10/14), 70 Cal Row, 90 walking lunges. 25min cap

Endurance: 10 wall walks, and 50 air squats.

Post-WOD: 5×10 GHD Sit-Ups

 

August 18

Power Position: Vertical torso, bar pulled back into hip crease and over the mid-foot, slight bend in knee and hip. Weight on the heels.

Snatch Power Position: Vertical torso, bar pulled back into hip crease and over the mid-foot, slight bend in knee and hip. Weight on the heels.

Announcements

Morning Classes: Effective August 24, morning classes will move to 5:00am and 6:00am due to staff limitations. We apologize for any inconvenience.

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015, now August 29th ONLY: Registration for all divisions is still available! Sign-up before August 14th for a T-Shirt!

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.

August Challenge: 600 Toes To Bar/Knee Raises


Tuesday CrossFit Classes

Rx: P.S + Snatch 10×1 @ 9-10 RPE. S.S. W/ 5 weighted dips. Then, 12min AMRAP: 7 wall balls, 5 Strict HSPU, 3 L-Pull Ups

Gold: P.S + Snatch 10×2 @ 9-10 RPE. S.S. W/ 5 ring dips. Then, 12min AMRAP: 7 wall balls, 5 Strict HSPU, 3 L-Pull Ups

Silver: P.S + Snatch 10×3. S.S. W/ 5 dips. Then, 12min AMRAP: 7 wall balls, 5 Strict HSPU, 3 Pull Ups

Endurance: 800m run, rest 2min 400m run, rest 1 min. 200m run.

Post-WOD: Hip Ext 3×30

 

August 17

Thanks to Joey, Courtney, Jessica, Brooke, Dyllan, Alan, Gary, Nolan and Issac (Courtney's sons). You guys made a tough job fun and efficient.

Thanks to Joey, Courtney, Jessica, Brooke, Dyllan, Alan, Gary, Nolan and Issac (Courtney’s sons). You guys made a tough job fun and efficient. 

Announcements

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015, now August 29th ONLY: Registration for all divisions is still available! Sign-up before August 14th for a T-Shirt!

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.

August Challenge: 600 Toes To Bar/Knee Raises


Monday CrossFit Classes

Rx: 7X1 BACK SQUATS @ 10RPE. Then, 3 RFT 30 double unders and 15 Deadlifts (100/142). Time cap 6min.

Gold: 7X3 BACK SQUATS @ 10RPE. Then, 3 RFT 20 double unders and 15 Deadlifts (70/100). Time cap 6min.

Silver: 7X5 BACK SQUATS @ 10RPE. Then, 3 RFT 30 single unders and 15 Deadlifts (30/40). Time cap 6min.

Endurance: 12 burpees emom for 5 min

Post-WOD: Foam Roller and Side brige leg raises 3×10

 

 

August 15

partner-wod-trojan-crossfit-1Announcements

CF2.2 Painting Party: Sunday, August 16th, at noon we will be having a Painting Party at the gym to get the Oly side painted. If you’d like to join us, come on out. If you have a roller, trays, brushes, etc…bring those with you! Beverages will be provided! Any help will be greatly appreciated.

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015, now August 29th ONLY: Registration for all divisions is still available! Sign-up before August 14th for a T-Shirt!

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.

August Challenge: 600 Toes To Bar/Knee Raises


Saturday CrossFit Classes

Rx: 2 Clean and Jerks EMOM-7 @ 10RPE. Then, with a partner:
42 TTB – 21 Snatches(50/70)
30 TTB – 15 Snatches (50/70)
18 TTB – 9 Snatches (50/70). Rest 2 Minutes, then…

200 Pull-ups and 200 Push-ups

Gold: 3 Clean and Jerks EMOM-7 @ 10RPE. Then, with a partner:
42 TTB – 21 Snatches(30/40)
30 TTB – 15 Snatches (30/40)
18 TTB – 9 Snatches (30/40). Rest 2 Minutes, then…

200 Pull-ups and 200 Push-ups

Silver: 5 Clean and Jerks EMOM-7. Then, with a partner:
42 Knee Raises – 21 Snatches(bar)
30 Knee Raises – 15 Snatches (bar)
18 Knee Raises – 9 Snatches (bar). Rest 2 Minutes, then…

200 Pull-ups and 200 Push-ups

Post-WOD: 3×50 Banded RDL

 

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