Author Archives: CrossFit 2.2

April 27

Julie, Janine and Andrew training hard Sunday for their GoRuck Challenge.

Julie, Janine and Andrew training hard Sunday for their GoRuck Challenge.

Announcements

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, each student will receive the following:

-New Students: 3 Months Agreement: $69.00/month for UNLIMITED CrossFit + 50% off Foundations Classes

-Returning Students: 3 Month Agreement: $89.00/month for UNLIMITED CrossFit

(Eligible for new or returning students only. Offer ends June 30th)


Monday CrossFit Classes

Rx: Clean and Jerk 3×1@ 10 RPE and 3×1 @ 9 RPE Superset with Post WOD. Then, 3 RFT of 30 Double Unders and 30 Burpees. Time cap 10 min. refer to 11/25/2013

Gold: Clean and Jerk 3×3@ 10 RPE and 3×3 @ 9 RPE. The, 3 RFT of 20 Double Unders and 30 Burpees. Time cap 10 min.

Silver: 3×10 Medball Cleans. The, 3 RFT of 30 Single Unders and 30 Burpees. Time cap 10 min.

Endurance: Lines 25yds. Down and Back. x 3

Post-WOD: 6x 30sec Hollow Body Hold

 

April 25

Janine Wasson getting after the row at the Festivus Games!

Janine Wasson getting after the row at the Festivus Games!

Announcements

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, each student will receive the following:

-New Students: 3 Months Agreement: $69.00/month for UNLIMITED CrossFit + 50% off Foundations Classes

-Returning Students: 3 Month Agreement: $89.00/month for UNLIMITED CrossFit

(Eligible for new or returning students only. Offer ends June 30th)


Saturday CrossFit Classes

Rx: Then, “Team FGB” Team “FGB” Each team will have all athletes complete 3 rounds of 20 Wall Balls (14/20), 30 SDLHP(30/40), 40 Box Jumps (20), 30 Push Press(30/40), 20 Cal row, Rest. Every Rep not complete at time cap is 1 additional second. Athletes must stay in order. Every athlete will start at wall balls. Athlete 1 begins at go, athlete 2 begins once athlete 1 has finished. There can be a “log jam” at a station. However, only 1 athlete can work at a time at each station.

Gold: Team “FGB” Each team will have all athletes complete 3 rounds of 20 Wall Balls (10/14), 30 SDLHP(20/30), 40 Box Jumps (20), 30 Push Press(20/30), 20 Cal row, Rest. Every Rep not complete at time cap is 1 additional second. Athletes must stay in order. Every athlete will start at wall balls. Athlete 1 begins at go, athlete 2 begins once athlete 1 has finished. There can be a “log jam” at a station. However, only 1 athlete can work at a time at each station.

Silver: Same as gold

Endurance: 3x500m row

Post-WOD: 5×10 sec L sit

 

April 24

Susan Tyrell rowing hard at the Festivus Games!

Susan Tyrrell rowing hard at the Festivus Games!

Announcements

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, each student will receive the following:

-New Students: 3 Months Agreement: $69.00/month for UNLIMITED CrossFit + 50% off Foundations Classes

-Returning Students: 3 Month Agreement: $89.00/month for UNLIMITED CrossFit

(Eligible for new or returning students only. Offer ends June 30th)


Friday CrossFit Classes

Rx: 5×1 Back Squat @ 10RPE Superset with 5 weighted pull ups. Then, 21-15-9 reps for time Deadlifts(70/100) and OHS(40/60).

Gold: 5×3 Back Squat Superset with 5 Strict pull ups. Then, 21-15-9 reps for time Deadlifts(60/80) and Overhead Squat(30/40).

Silver: 5×10 Back Squat Superset with 5 Strict pull ups. Then, 21-15-9 reps for time Deadlifts(30/40) and Overhead Squat (Bar).

Endurance: 2 mile run

Post-WOD: Ab Wheel 3×10

April 23

Coach Brian and his rendition of Whitney Houston's "I Will Always Love You".

Coach Brian lip-syncing to Whitney Houston’s “I Will Always Love You”.

Announcements

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, each student will receive the following:

-New Students: 3 Months Agreement: $69.00/month for UNLIMITED CrossFit + 50% off Foundations Classes

-Returning Students: 3 Month Agreement: $89.00/month for UNLIMITED CrossFit

(Eligible for new or returning students only. Offer ends June 30th)


Open Gym Hours: 5-10am, 2-6:30pm. Please be respectful of these hours. Thank you.

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

Skills Class: 6:00am, 5:30pm
Stone Cleans

 

April 22

Joni doing Burpee Over Bars at the Festivus games.

Joni doing Burpee Over Bars at the Festivus games.

Announcements

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, each student will receive the following:

-New Students: 3 Months Agreement: $69.00/month for UNLIMITED CrossFit + 50% off Foundations Classes

-Returning Students: 3 Month Agreement: $89.00/month for UNLIMITED CrossFit

(Eligible for new or returning students only. Offer ends June 30th)


Rx: Overhead Press 5×1 @10 RPE. Superset with Post WOD. Complete in order and for time 1000m row, 1mile run, 50 Weighted KB Pistols (35/55), 25 20″ Overbox Jumps. Time cap 25min. Refer to 11/20/2013

Gold: Overhead Press 5×3 Max effort. Superset with Post WOD. Complete in order and for time 1000m row, 1mile run, 50 Pistols, 25 20″ Overbox Jumps.

Silver: Overhead Press 5×10. Superset with Post WOD. Complete in order and for time 1000m row, 1mile run, 50 air squats, 25 20″ Overbox Jumps.

Endurance: 50 Barbell Thrusters

Post-WOD: 5×20 V ups

April 21

"So I'm getting ready to snatch this.... Just kidding.... I'm doing deadlifts today. But if a girl has a dream and is willing to work for it amazing things can happen!" - Dawn Peterson

“So I’m getting ready to snatch this…. Just kidding…. I’m doing deadlifts today. But if a girl has a dream and is willing to work for it amazing things can happen!” – Dawn Peterson

Announcements

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, each student will receive the following:

     -New Students: 3 Months Agreement: $69.00/month for UNLIMITED CrossFit + 50% off Foundations Classes
-Returning Students:
3 Month Agreement: $89.00/month for UNLIMITED CrossFit

(Eligible for new or returning students only. Offer ends June 30th)


Tuesday CrossFit Classes

Rx: 5×1 Hang Clean & Jerk @ 10RPE Superset with 3 max effort broad jumps (3-5sec rest between reps). Then, AMRAP 12 min. 10 in place front rack lunges(40/60) and 10 Wall Balls. Refer to 11/19/2013

Gold: 5×2 Hang Clean & Jerk @ 10 RPE Superset with 3 max effort broad jumps (3-5sec rest between reps). Then, AMRAP 12 min. 10 in place front rak lunges(30/40) and 10 Wall Balls

Silver: 5×10 medball Hang Clean Superset with 3 max effort broad jumps (3-5sec rest between reps). Then, AMRAP 12 min. 10 in place front rack lunges(Bar) and 10 Wall Balls (6/10)

Endurance: 5x20yd bounds and 2x200m backwards run.

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

April 20

Great work to the gang who competed at the Festivus Games!

Great work to the gang who competed at the Festivus Games!

Monday CrossFit Classes

Rx: 5×1 Hang snatch @ 10RPE Superset with 10sec. HS hold (or 5 attempts). Then 3 RFT of 30 Double unders, 20 CTB Pull ups, and 10 Anchored Sit ups (weighted 5). 8min cap Refer to 11/18/2013

Gold: 5×3 Hang snatch @ 10 RPE Superset with 10sec. HS hold (or 5 attempts). Then 3 RFT of 30 Double unders, 20 Pull ups, and 10 Anchored Sit ups

Silver: 5×10 OHS Superset with 10sec. HS hold (or 5 attempts). Then 3 RFT of 30 Single unders, 20 Pull ups, and 10 Abmat Sit ups

Endurance: 5x25yd Sprints then 5x30sec Speed Box Jumps

Post-WOD: 3×8 Hanging Wipers

April 18

Great work 4:55 class! Awesome turn out, great energy!

Great work 4:55 class! Awesome turn out, great energy!

Announcements

Website Update: We are going to be switching to a different layout for our website this week. You may notice some subtle changes to the look of the blog, although general navigation will remain roughly the same. This will be in an attempt to make the website more functional for tasks in the future. If there’s any problems, please email sales@crossfit2point2.com.

Monthly Challenge: CrossFit 2.2’s Monthly Challenge for April will consist of 1000 KBS Rx 35/55lbs , Gold 25/35lbs , Silver 25lbs or under. Participants will have one month to complete assigned challenge (averages to 34 reps per day). There will be a Challenge White Board to track and update your progress throughout the month.

Bring A Friend Days | April 17-18th | Any Class: Have a friend that’s interested in CrossFit? Bring them out to ANY class on Friday, April 17th, or Saturday morning, April 18th. Make sure to have them register online HERE.

Olympic Lifting Seminar | April 19th 8:30am to 12:00pm: Want to sharpen up your Snatch and Clean & Jerk? Come out Sunday, April 19th to the gym to get hands on applications and drills to increase your confidence in the classic lifts, weight you can lift and decrease WOD times. Members and non-members welcome. Reserve your spot in Zen Planner HERE


Saturday CrossFit Classes

Rx: For time, 15-12-9 of Over Box Jumps (24/30) and Power Snatch (40/60), then run 1 mile with a plate (15/20)

Gold: For time, 15-12-9 of Over Box Jumps (20/24) and Power Snatch (30/40), then run 1 mile with a plate (10/15)

Silver: For time, 15-12-9 of Over Box Jumps (less than 20″) and Power Snatch (15/20), then run 800m or 1 mile (weight is optional).

Post-WOD: 4x Max Effort Back Lever

 

April 17

Today and tomorrow is Bring A Friend Day. Have your friends register at the link below!

Today and tomorrow is Bring A Friend Day! Have your friends register at the link below!

Announcements

Website Update: We are going to be switching to a different layout for our website this week. You may notice some subtle changes to the look of the blog, although general navigation will remain roughly the same. This will be in an attempt to make the website more functional for tasks in the future. If there’s any problems, please email sales@crossfit2point2.com.

Monthly Challenge: CrossFit 2.2’s Monthly Challenge for April will consist of 1000 KBS Rx 35/55lbs , Gold 25/35lbs , Silver 25lbs or under. Participants will have one month to complete assigned challenge (averages to 34 reps per day). There will be a Challenge White Board to track and update your progress throughout the month.

Bring A Friend Days | April 17-18th | Any Class: Have a friend that’s interested in CrossFit? Bring them out to ANY class on Friday, April 17th, or Saturday morning, April 18th. Make sure to have them register online HERE.

Olympic Lifting Seminar | April 19th 8:30am to 12:00pm: Want to sharpen up your Snatch and Clean & Jerk? Come out Sunday, April 19th to the gym to get hands on applications and drills to increase your confidence in the classic lifts, weight you can lift and decrease WOD times. Members and non-members welcome. Reserve your spot in Zen Planner HERE


Friday CrossFit Classes

Rx: 1 Front Squat EMOM for 5 minutes @ 8RPE. Then, with a partner or group of 3: 4 rounds of 200m wall-ball run with partners (one person carrying ball), 20 burpee wall ball tosses to partner, 20 wall ball sit-ups.

Gold: 3 Front Squats EMOM for 5 minutes @ 8RPE. Then, with a partner or group of 3: 4 rounds of 200m wall-ball run with partner (one person carrying ball), 20 burpee wall ball tosses to partner, 20 wall ball sit-ups.

Silver: 5 Front Squats EMOM for 5 minutes @ 8 Rate of Perceived Exertion. Then, with a partner or group of 3: 4 rounds of 200m wall-ball run with partner (one person carrying ball), 20 burpee wall ball tosses to partner, 20 wall ball sit-ups.

Endurance: 3 rounds of max time: Rowing pace. Men stay at 1:40/500m or under and Women at 1:50/500m or under. You have a 2 stroke allowance if you go over the pace. 1min rest.

Post-WOD: 4x Max effort for time L-Sit

 

April 16

Infinitely Scalable. Great work on those Toes to Bars, Ashley!

Announcements

Website Update: We are going to be switching to a different layout for our website this week. You may notice some subtle changes to the look of the blog, although general navigation will remain roughly the same. This will be in an attempt to make the website more functional for tasks in the future. If there’s any problems, please email sales@crossfit2point2.com.

Monthly Challenge: CrossFit 2.2’s Monthly Challenge for April will consist of 1000 KBS Rx 35/55lbs , Gold 25/35lbs , Silver 25lbs or under. Participants will have one month to complete assigned challenge (averages to 34 reps per day). There will be a Challenge White Board to track and update your progress throughout the month.

Bring A Friend Days | April 17-18th | Any Class: Have a friend that’s interested in CrossFit? Bring them out to ANY class on Friday, April 17th, or Saturday morning, April 18th. Make sure to have them register online HERE.

Olympic Lifting Seminar | April 19th 8:30am to 12:00pm: Want to sharpen up your Snatch and Clean & Jerk? Come out Sunday, April 19th to the gym to get hands on applications and drills to increase your confidence in the classic lifts, weight you can lift and decrease WOD times. Members and non-members welcome. Reserve your spot in Zen Planner HERE


Thursday Open Gym

 

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

Mobility: 5:30am, 5pm

Skills: 6am, 5:30pm
– Core Organization Exercises: 
1) Hollow Body Hold -> Planche -> L-Sit -> Front Lever

2) Superman Hold -> Crow Pose -> Tuck Hold -> Banded Planche -> Back Lever

 

1 2 3 100