April 17

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This Saturday right after the 0915 Class we will have our CrossFit 2.2 Easter Egg hunt click here for the FB Page and sign up and tell us how many kids are coming. All are welcome, members and non members

May 17-18 CrossFit 2.2 Oly/PL Meet, this will be a great time and a good experience for everyone check out our FB Page and sign up in Zen

Open Gym 5-630

Beginners Class 530-630pm

I will be in there doing some mobility and other work around 430pm if anyone would like to join me.

April 16

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This Saturday right after the 0915 Class we will have our CrossFit 2.2 Easter Egg hunt click here for the FB Page and sign up and tell us how many kids are coming. All are welcome, members and non members

May 17-18 CrossFit 2.2 Oly/PL Meet, this will be a great time and a good experience for everyone check out our FB Page and sign up in Zen

RX: 3×1 Clean and Jerk @ 90-95% and 3×1 @ 100%. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull, (KB 55/70), 10 Strict Handstand Push Ups. Time Cap 12min cap

Gold: 6×3 Clean and Jerks @ 90% 3RM. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull (KB 55/70), 10 Handstand Push Ups. Time Cap 12min cap

Silver: 6×10 Med Ball Cleans Cleans. Then, 3 rounds for time of 30 Knees to Elbows, 20 Sumo Deadlift High Pull (KB 35/55), 10 Strict Push Ups. Time Cap 12min cap

Endurance: 50 Barbell Thrusters

Post WOD : 5 X 10 GHD Situps

April 15

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This Saturday right after the 0915 Class we will have our CrossFit 2.2 Easter Egg hunt click here for the FB Page and sign up and tell us how many kids are coming. All are welcome, members and non members

May 17-18 CrossFit 2.2 Oly/PL Meet, this will be a great time and a good experience for everyone check out our FB Page and sign up in Zen

RX: 3×1 Snatch @ 90-95% and 3×1 @ 100%. Then, for time complete 50 Back Squat (65/100) then, 3 rounds of 1 Rope Climb (19′) and 5yd Handstand Walks then, 50 Kettlebell Swings (55/70). Time Cap 10min.

Gold: 6×3 Snatch @ 90% 3RM. Then, for time complete 50 Back Squats (50/70) then, 3 rounds of 1 Rope Climb (15′) and 2 Wall Walks then, 50 Kettlebell Swings (35/55). Time Cap 10min.

Silver:  6×5 Overhead Squats. Then, for time complete 50 Back Squats (Bar) then, 3 rounds of 3 Strict Pullups and 2 Wall Walks then, 50 Kettlebell Swings (25/35). Time Cap 10min.

Endurance:  5x20yd bounds and 2x200m backwards run.

Post WOD : 3X8 Hanging Wipers

April 14

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I am extremely thankful for ALL of you that were able to come out and support us during our Grand Opening. WOW what a great turnout, to see all of you standing there in support of our gym gym just shows me that we really do have something special going on. You don’t find that just any where. We have a good number of new members starting to join so as always if you see them doing foundations before or after please go up introduce yourself and make them feel at home. So again thank you all so ugh for making the Grand Opening what it was and making this gym what it is.

Thank you,

Nick

RX: Max Back Squat. 15min. Then, 21-15-9 Box Jumps (24/30) and Thrusters (35/50) for time. Time cap 6min

Gold: 3RM Back Squats 15min. Then, 21-15-9 Box Jumps (20/24) and Thrusters (30/40) for time. Time cap 6min

Silver: 5×10 Back Squats. Then, 21-15-9 Box Jumps (20) and Thrusters (Bar) for time. Time cap 6min

Endurance:  5x25yd Sprints then 5x30sec Speed Box Jumps

Post WOD: 3X50 Hollow Rocks

April 12

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GRAND OPENING AT CROSSFIT 2.2, The day is here.

Please park in the parking lot in the back of our building or in the side lot.

Time Line:

Doors open 0800am

First Public WOD at 9am

Ribbion Cutting at 10am, I would love to have ALL of our members there for a great big picture.

Second Public WOD and Grilling at 11am

Third Public WOD at 1pm

There will be a raffle going on all day that will help support BarBell for Boobs and Breast Cancer Awareness. There will also be CrossFit Challenges happening all day and a chance for you to win a CF2.2 Shirt. Gym tours will be given every hour. We are going to have some great vendors so stop by and show them some support.

We look forward to seeing each and everyone of you in the morning for a great day of hanging out and grilling, and very excited to meet our new members that will be joining our gym.

See you all in the morning.

CF2.2 Staff.

 

 

April 11

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Check out all of our updated events on FB by clicking here and if you haven’t liked our page go ahead and give us a ”like”.

Grand Opening this Saturday, can’t wait to see everyone out there and see all the new members that join our great gym. Remember I would love to have as many members present t 10am for the ribbon cutting so we can have a HUGE CrossFit 2.2 group picture.

RX:  Max Clean and Jerk 15min. Then, 21-18-15-12 Alt. Pistols and Chest To Bar Pull Ups

Gold:  3RM Clean and Jerk 15min. Then, 21-18-15-12 Alt. Pistols and Pull Ups

Silver: 5×5 Front Squats. Then, 21-18-15-12 Air Squats and Pull Ups.

Endurance:  Bounds 3×20, Pro- Agility x4,  T-Test x4, short shuttle x4.

Post WOD : 3X10 Ab Roll Outs

March 10

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We would REALLY love to bring mobility WOD back, Please post on the blog how many would like to participate and what time is the most convenient for everyone. If you want this class we will happily provide it but we need participation on a constant basis. Thanks all.

Check out all of our updated events on FB by clicking here and if you haven’t liked our page go ahead and give us a ”like”.

Open GYM 5am-630pm

Beginners Class 530-630pm

April 9

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RX:  Sumo Deadlift 5×2 @ 90%. Then, 100 Double Unders, 200m row, 400m run,10 Bar Muscle Ups, 20 Deficit Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Gold:  Sumo Deadlift 5×3 @ 90% 3RM. Then, 50 Double Unders, 200m row, 400m run,10 Chest To Bar Pull Ups, 20 Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Silver: Sumo Deadlift 5×5. Then, 100 Single Unders, 200m row, 400m run,10 Pull Ups, 20 Push Ups, 30 Dumbell Thrusters (15/25)

Endurance: 5x 300yd shuttles

Post WOD : 5O bUTTERFLY Situps

April 8

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This is for real…you can be anything you want, you can change anything you don’t like as long as you honestly believe it in…trust me it will not be easy..but it can be done.

Grand Opening this Saturday, its going to be a big day for us, very excited can’t wait to see everyone and meet all the new members we will have.

May 17-18th Oly/ PL Meet at CrossFit 2.2. Look for sign-up on Zen Planner and Event on FaceBook.

Rx: Snatch 2×1 @ 100% 3×1 @ 95%. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- Snatch (from the ground can be power or split) (55/90), Clean (75/115), Deadift (102/143).

Gold : Snatch 5×3 @90%3 rm. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- Snatch (from the ground can be power or split) (35/60), Clean (55/85), Deadift (70/102).

Silver : OHS 5×5. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- OHS (bar), Front Squat (Bar), Deadift (30/40).

Endurance : 3x20yd Double leg hops, 50 behind the neck OHP with snatch grip, 3×10 Russian Box Jumps

Post WOD : 3x20sec TTB holds

April 7

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Grand Opening this Saturday, its going to be a big day for us, very excited can’t wait to see everyone and meet all the new members we will have.

May 17-18th Oly/ PL Meet at CrossFit 2.2. Look for sign-up on Zen Planner and Event on FaceBook.

Again thank you to those that helped out this weekend, the grounds really did look a ton better. Thank you.

Rx: Max Box Squat 15min clock. Then, 1mile run, 50 ttb, 50 wall balls (14/20 10′) for time.

Gold : 3RM Box Squat 15min clock. Then, 1mile run, 30 ttb, 30 wall balls (14 9′/20 10′) for time.

Silver : 5×10 Box Squats. Then, 800m run, 30 Knee raises, 30 wall balls (9′ 6#/10/14#) for time.

Endurance : Lines 25yds. Down and Back. 100 double unders.

Post WOD : 3×5 Skin the Cats