Author Archives: CrossFit 2.2

May 29

Reminder: Don't cherry pick WODs. Especially Hero WODs.

Announcements

“Ramones” Shirt Order: Sign-up sheets will be available later today for a T-shirt or tank-top at the front desk! Cost is $25.00 for shirts, $20.00 for tank-tops. Sign-ups due BEFORE June 8th. No late orders.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page. Must sign-up before June 8th to receive an Athlete 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.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Friday CrossFit Classes

Rx: For Time, “Murph” 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run.

Gold: For Time, “Murph” 1 mile run, 100 Pull-Ups, 200 Push-Ups, 300 Air Squats, 1 mile run.

Silver: For Time, 1/2 “Murph” 800m run, 50 pull-ups, 100 push-ups, 150 air squats, 800m run.

Post-WOD: 50 TTB

 

May 28

Announcements

“Ramones” Shirt Order: Sign-up sheets will be available later today for a T-shirt or tank-top at the front desk! Cost is $25.00 for shirts, $20.00 for tank-tops. Sign-ups due BEFORE June 8th. No late orders.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page. Must sign-up before June 8th to receive an Athlete 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.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Thursday Open Gym

Open Gym Hours: 5:00 am – 10:00 am; 2:00 pm – 6:30 pm

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

Skills Class: 6:00 am; 5:30 pm

 

May 27

Finalized "Ramones" CrossFit 2.2 shirt/tank!

Finalized “Ramones” CrossFit 2.2 shirt/tank!

Announcements

“Ramones” Shirt Order: Sign-up sheets will be available later today for a T-shirt or tank-top at the front desk! Cost is $25.00 for shirts, $20.00 for tank-tops. Sign-ups due BEFORE June 8th. No late orders.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the 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.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Wednesday CrossFit Classes

Rx: 2 Deadlift EMOM 4min. @ 9RPE. Then, Regional Games Team Event 1: Partner Deadlift (180) and synchronized chest-to-bar pull-ups
MF pair 1 completes 45 reps
MF pair 2 completes 27-18 reps
MF pair 3 completes 21-15-9 reps
Time cap: 20 minutes.

Gold: 3 Deadlift EMOM 4min. @ 9RPE. Then, Regional Games Team Event 1: Partner Deadlift (125) and synchronized pull-ups
MF pair 1 completes 45 reps
MF pair 2 completes 27-18 reps
MF pair 3 completes 21-15-9 reps
Time cap: 20 minutes.

Silver: 5 Deadlift EMOM 4min. Then, Regional Games Team Event 1: Partner Deadlift (70) and synchronized Jumping pull-ups
MF pair 1 completes 45 reps
MF pair 2 completes 27-18 reps
MF pair 3 completes 21-15-9 reps
Time cap: 20 minutes.

Post-WOD: 100 butterfly situps

 

May 26

Thanks for everyone who came out to honor our fallen heroes with at RWB's WOD For Warriors!

Thanks for everyone who came out to honor our fallen heroes with RWB’s WOD For Warriors!

Announcements

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the 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.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Tuesday CrossFit Classes

Rx: Front Squat 5×2 @ 9RPE Superset with 5 Strict Deficit HSPU. Then, for time Run 800m, 50 WB (14/20), Run 600m, 40 WB, Run 400m, 30 WB.

Gold: Front Squat 5×3 @ 9RPE Superset with 5 Strict HSPU. Then, for time Run 800m, 50 WB (14/20), Run 600m, 40 WB, Run 400m, 30 WB.

Silver: Front Squat 5×5 Superset with 1 WW. Then, for time Run 800m, 50 WB (14/20), Run 600m, 40 WB, Run 400m, 30 WB.

Endurance: Row 3×500 w/ 1min rest

Post-WOD: 5×10 GHD Sit ups

 

May 25

wod-for-warriors

Announcements

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the 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.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Monday CrossFit Classes

Rx: 5×1 Power Snatch + Hang Snatch @ 9RPE, then

The WOD – 21 Guns

21 minute AMRAP (As many rounds as possible)
400 meter run*
21 pushups
21 box jumps (20″/24″)
15 burpees
9 pull-ups

*500 meter row can be substituted for the run

Gold: 5×2 Power Snatch + Hang Snatch @9RPE, then same as RX

Silver: 5×3 Power Snatch + Hang Snatch, then same as Rx (scale as needed)

Post-WOD: 4xME Hollow Body Holds

 

May 23

HEROAnnouncements

Apparel Design: Help us design our next T-shirt and Tank! Click HERE to fill out the online form of what you think will make a cool shirt. You can even provide links to similar ideas for reference. Funny slogans, serious designs, it’s your call! We will do our best to get it printed soon! Please put your suggestions in by May 22!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the 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.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Saturday CrossFit Classes

WOD will be posted on the whiteboard! Grill-out will begin after 9:15 class. Please bring your own food to be grilled and beverages! 

 

 

May 22

Join us Saturday morning for a Memorial Day Celebration at the gym! Regular class times.

Join us Saturday morning for a Memorial Day Celebration at the gym! Regular class times.

Announcements

Apparel Design: Help us design our next T-shirt and Tank! Click HERE to fill out the online form of what you think will make a cool shirt. You can even provide links to similar ideas for reference. Funny slogans, serious designs, it’s your call! We will do our best to get it printed soon! Please put your suggestions in by May 22!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the 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.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Friday CrossFit Classes

Rx: 4×2 Clean & Jerk @ 8 RPE Superset with 10 strict pull ups. Then, Teams of 3 complete for time, 175 P.S.(25/35), 25 (15′)Rope climbs, 115 thrusters (35/50)

Gold: 4×3 Clean & Jerk @ 8 RPE Superset with 5 strict pull ups. Then, 175 P.S.(25/35), 25 (15′)Rope climbs, 115 thrusters (35/50)

Silver: 4×5 Clean & Jerk @ 8 RPE Superset with 1 strict pull ups. Then, 175 P.S.(25/35), 25 (15′)Rope climbs, 115 thrusters (15/20)

Endurance: 2x 800m sprints

Post-WOD: Ab Wheel 3×10

 

May 21

CrossFit 2.2 "Ramones" Shirt. Available for pre-order soon!

CrossFit 2.2 “Ramones” Shirt. Available for pre-order soon!

Announcements

Apparel Design: Help us design our next T-shirt and Tank! Click HERE to fill out the online form of what you think will make a cool shirt. You can even provide links to similar ideas for reference. Funny slogans, serious designs, it’s your call! We will do our best to get it printed soon! Please put your suggestions in by May 22!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the 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.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Thursday Open Gym

Open Gym Hours: 5am-10am; 2:00pm-6:30pm

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

Skills Class: 6:00am and 5:30pm

 

May 20

Help us come up with the coolest summer CrossFit 2.2 shirt! Click the link below to fill out the online form!

Help us come up with the coolest summer CrossFit 2.2 shirt! Click the link below to fill out the online form!

Announcements

Apparel Design: Help us design our next T-shirt and Tank! Click HERE to fill out the online form of what you think will make a cool shirt. You can even provide links to similar ideas for reference. Funny slogans, serious designs, it’s your call! We will do our best to get it printed soon! Please put your suggestions in by May 22!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the 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.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Wednesday CrossFit Classes

Rx: EMOM for 7 min. 3 Back Squats @ 8 RPE. For time:
15 muscle-ups
1 squat clean (60/95)
1 squat clean (65/100)
1 squat clean (70/110)
1 squat clean (75/115)
1 squat clean (80/120)

Time cap: 6 minutes

Gold: EMOM for 7 min. 5 Back Squats @ 8 RPE. For time:
15 CTB
RX minus 20 k

Silver: EMOM for 7 min. 5 Back Squats. For time:
15 pull-ups
5 squat clean (25/35)

Endurance: 5x1min on sled pulls at body weight.

Post-WOD: 5×20 V ups

 

May 19

Join us TONIGHT at 6:30pm for an informational meeting about our 30 Day Nutrition Challenge! Sign-Up information below!

Join us TONIGHT at 6:30pm for an informational meeting about our 30 Day Nutrition Challenge! Sign-Up information below!

Announcements

30 Day Clean Eating Challenge: Join us May 19th at 6:30pm for an informational meeting on a 30 Day Clean Eating Challenge We will have consultants from Arbonne coming in to go over a detailed diet plan for you to follow that is in conjunction with the Zone diet! We will not have a Beginners WOD that eveningSign-up HERE!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the 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.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Tuesday CrossFit Classes

Rx: 5 x 1 P.S. + Snatch @ 8 RPE Superset With Post WOD. Then, 5 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict deficit handstand push-ups

Time cap: 16 minutes

Gold: 5 x 2 P.S. + Snatch @ 8 RPE Superset With Post WOD. Then, 5 rounds for time of:
25-calorie row
16 pull-ups
9 strict handstand push-ups

Silver: 5 x 5 P.S. Superset With Post WOD. Then, 5 rounds for time of:
25-calorie row
16 Jumping pull-ups
9 push-ups

Endurance: 5 x Pro Agility, 3x300yd shuttles.

 

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

 

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