April 7

Kevin Wiley lifted the most on overhead squat last week during max-out week for the strength program. Here’s his 125k OHS. Great work!


Announcements

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!


Tuesday CrossFit Classes

Rx: Max Back Squat in 15min. Then, “Cindy” As Many Reps As Possible 20min 5 Pull Ups, 10 Push Ups, 15 Air Squats. Refer to 9/17/1014

Gold: 3 Rep Max Back Squat in 15min. Then, Then, “Cindy” As Many Reps As Possible 20min 5 Pull Ups, 10 Push Ups, 15 Air Squats. Refer to 9/17/1014

Silver: 5×5 Back Squat in 15min. Then, Then, “Cindy” As Many Reps As Possible 15min 5 Pull Ups, 10 Push Ups, 15 Air Squats. Refer to 9/17/1014

Endurance: For time complete 250 m row, 3 rounds of 2 ropes and 30 lunges, 500m row

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

April 6

 

 

Congratulations to Kaitlin Yoder and Dana Reinhardt for their performance at the Kilo Open this Saturday! Here’s Kaitlin at 90k and Dana at 73k, a 1k meet PR. 


Announcements

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!

Member Accomplishment Videos: Do you have a recording of you hitting a big lift, or accomplishing something important to you? Send it to sales@crossfit2point2.com (through Google Drive if video exceeds 25mb), or send through Facebook message. We will post it to the site for the members to view. 


Monday CrossFit Classes

Rx: Max Clean and Jerk in 15min. Then, 5 Rounds for time of 30 Double unders, 5 Ring muscle ups, and 10 Alt Pistols. 8min Cap

Gold: 2 Rep Max Clean and Jerk in 15min. Then, 5 Rounds for time of 20 Double unders, 5 CTB, and 6 Alt Pistols. 8min Cap

Silver: 5 rounds of Clean and Jerk Progressions. 5 Rounds for time of 30 Single unders, 5 Jumping Pull ups, and 10 Air Squats. 8min Cap

Endurance: 4x100yd sprints 1:3 with your rest being planks with hip rotations.

Post-WOD: Hanging Wipers 3×8

April 4

Dr. Alex Riniker during Open WOD 15.2!

Dr. Alex Riniker during Open WOD 15.2!

Announcements

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!

Meeting with a Coach: If you filled out a coaching feedback sheet, we would like to meet with you by the end of this week to talk to you personally about what your goals are. This could be done before or after class, or during open gym. It’s important to us that we are providing you with the service you need to get your goal, so ask any coach about how we can help you!


Saturday CrossFit Classes

Rx: 20min EMOM (alternating minutes) with 6 pistols and 1 OHP @ 10 RPE. 5x 500m row (with a partner, rest 1:1)

Gold: 20min EMOM (alternating minutes) with 6 pistols (assist as needed) and 1 OHP @ 10 RPE. 5x 500m row (with a partner, rest 1:1)

Silver: 20min EMOM (alternating minutes) 12 air squats and 1 OHP @ 10 RPE. 5x 500m row (with a partner, rest 1:1)

Post-WOD: 4x 1:00 Minute Superman Hold

April 3

Dyllan's favorite, double unders!

Dyllan’s favorite, double unders!

Announcements

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!

Meeting with a Coach: If you filled out a coaching feedback sheet, we would like to meet with you by the end of this week to talk to you personally about what your goals are. This could be done before or after class, or during open gym. It’s important to us that we are providing you with the service you need to get your goal, so ask any coach about how we can help you!


Friday CrossFit Classes

Rx: 20 Front Squats (70/115), 40 Alternating 1 arm push ups, 60 CTB, 80 Burpees, 100 Alternating Single Unders, run 3 miles.

Gold: 20 Front Squats (45/85), 40 Plyo push ups (hands leave deck at top), 60 Pull ups, 80 Burpees, 100 Alternating Single Unders, run 3 miles.

Silver: 20 Front Squats (20/40), 40 push ups, 60 Jumping pull ups, 80 Burpees, 100 Alternating Single Unders, run 2 miles.

Endurance: Hand over hand Sled Pull 40yds (100)

Post-WOD: 4x 1:00 minute Hollow Body Hold

April 2

 

Matt tearing up overhead squats with his perfect positions!

Matt tearing up overhead squats with his perfect positions!

Announcements

Monthly Challenge: Starting April 1st CrossFit 2.2’s Monthly Challenge will Consist of 1000 KBS Rx 35/55lbs , Gold 25/35lbs , Silver 25lbs or under. Participants will have one month to Complete assigned challenge there will be a Challenge White Board to track and update your progress throughout the month.

Bring a Friend Day will be April 17th and 18th for this month. If anyone missed out on last week or would like to try it again this will be another great opportunity for them to come and try out our great gym . Thank you all for the continued support.

Olympic Lifting Seminar :April 19th 830am to 12pm CrossFit 2.2 will Hold an Olympic Lifting Seminar. We will be spending the day covering the technical side of the classic Olympic Lifts: the Snatch and Clean and Jerk. This will be a hands on clinic. First half of the class will be devoted to Snatch and the Second half covering the Clean and Jerk. Members and Non-Members are welcomeMust sign up in Zen planner to secure your spot. 

Meeting with a Coach: If you filled out a coaching feedback sheet, we would like to meet with you by the end of this week to talk to you personally about what your goals are. This could be done before or after class, or during open gym. It’s important to us that we are providing you with the service you need to get your goal, so ask any coach about how we can help you!

Thursday CrossFit Classes

Open Gym : 5am-10am , 3pm-630pm

Mobility and Skills Class 530am-630am , 5pm-6pm

April 1

 

 

Janine is the epitome of relentless! If she has a goal, no matter how hard...she's going to get it! Here she's deadlifting in her first powerlifting meet.

Janine is the epitome of relentless! If she has a goal, no matter how hard…she’s going to get it! Here she’s deadlifting in her first powerlifting meet.

 

Announcements

Monthly Challenge: Starting April 1st CrossFit 2.2’s Monthly Challenge will Consist of 1000 KBS Rx 35/55lbs , Gold 25/35lbs , Silver 25lbs or under. Participants will have one month to Complete assigned challenge there will be a Challenge White Board to track and update your progress throughout the month.

Olympic Lifting Seminar :April 19th 830am to 12pm CrossFit 2.2 will Hold an Olympic Lifting Seminar. We will be spending the day covering the technical side of the classic Olympic Lifts: the Snatch and Clean and Jerk. This will be a hands on clinic. First half of the class will be devoted to Snatch and the Second half covering the Clean and Jerk. Members and Non-Members are welcomeMust sign up in Zen planner to secure your spot. 

Meeting with a Coach: If you filled out a coaching feedback sheet, we would like to meet with you by the end of this week to talk to you personally about what your goals are. This could be done before or after class, or during open gym. It’s important to us that we are providing you with the service you need to get your goal, so ask any coach about how we can help you!

Wednesday CrossFit Classes :

Rx : EMOM 20min alternating minutes 1 Clean @ 10 RPE and 3 Strict HSPU. Then, for time complete 5 DL (125/185), 100yd sprint, 4 DL, 100 Yd sprint 3 DL, 100yd sprint, 2 DL, 100 Yd Sprint, 1 DL, 100 YD Sprint. Time cap 6 Min

Gold : EMOM 20min alternating minutes 2 Clean @ 10 RPE and 2 Strict HSPU. Then, for time complete 5 DL (85/125), 100yd sprint, 4 DL, 100 Yd sprint 3 DL, 100yd sprint, 2 DL, 100 Yd Sprint, 1 DL, 100 YD Sprint.

Silver : EMOM 20min alternating minutes 3 Clean and 5 Push Ups. Then, for time complete 5 DL (40/50), 100yd sprint, 4 DL, 100 Yd sprint 3 DL, 100yd sprint, 2 DL, 100 Yd Sprint, 1 DL, 100 YD Sprint.

Endurance : 21-15-9 OHP(30/40), Split Jumps with barbell (30/40), Abwheel with same bar.

Post WOD : 3 X 8 Hanging Wipers

March 31

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Announcements

Monthly Challenge: Starting April 1st CrossFit 2.2’s Monthly Challenge will Consist of 1000 KBS Rx 35/55lbs , Gold 25/35lbs , Silver 25lbs or under. Participants will have one month to Complete assigned challenge there will be a Challenge White Board to track and update your progress throughout the month.

Olympic Lifting Seminar :April 19th 830am to 12pm CrossFit 2.2 will Hold an Olympic Lifting Seminar. We will be spending the day covering the technical side of the classic Olympic Lifts: the Snatch and Clean and Jerk. This will be a hands on clinic. First half of the class will be devoted to Snatch and the Second half covering the Clean and Jerk. Members and Non-Members are welcomeMust sign up in Zen planner to secure your spot. 

Meeting with a Coach: If you filled out a coaching feedback sheet, we would like to meet with you by the end of this week to talk to you personally about what your goals are. This could be done before or after class, or during open gym. It’s important to us that we are providing you with the service you need to get your goal, so ask any coach about how we can help you!

Tuesday CrossFit Classes

Rx : 1 Power Snatch 7min EMOM. Then, 3 RFT 50 KTE, 50 OHS(30/40), and 50 Pull ups. Time cap 20min.

Gold : 2 Power Snatch 7min EMOM. Then, 3 RFT 30 KTE, 30 OHS(30/40), and 30 Pull ups. Time cap 20min.

Silver : 3 Power Snatch 7min EMOM. Then, 2 RFT 50 KTE, 50 OHS(bar), and 50 Pull ups. Time cap 20min.

Endurance : 100m row 10 burpees, 200, 20, 300, 30, 400, 40, 500, 50

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

March 30

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Announcements

Monthly ChallengeStarting April 1st CrossFit 2.2’s Monthly Challenge will Consist of 1000 KBS Rx 35/55lbs , Gold 25/35lbs , Silver 25lbs or under. Participants will have one month to Complete assigned challenge there will be a Challenge White Board to track and update your progress throughout the month.

Olympic Lifting Seminar :April 19th 830am to 12pm CrossFit 2.2 will Hold an Olympic Lifting Seminar. We will be spending the day covering the technical side of the classic Olympic Lifts: the Snatch and Clean and Jerk. This will be a hands on clinic. First half of the class will be devoted to Snatch and the Second half covering the Clean and Jerk. Members and Non-Members are welcome. Must sign up in Zen planner to secure your spot. 

Meeting with a Coach: If you filled out a coaching feedback sheet, we would like to meet with you by the end of this week to talk to you personally about what your goals are. This could be done before or after class, or during open gym. It’s important to us that we are providing you with the service you need to get your goal, so ask any coach about how we can help you!


MONDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 9 min 1  Back Squat @ 10 RPE. Then, 15min. As Many Reps As Possible with a team of 3 while one rope climbs 19′, 1 will do Double Unders, and the other will rest. You will rest once you have completed the rope climb. Score is number of Ropes your team completed.

Gold: Every Minute on The Minute for 9 min 3 Back Squat @ 10 RPE. Then, As Many Reps As Possible with a team of 3 while one rope climbs 15′, one will do Double Unders, and the other will rest. you will rest once you have completed the rope climb. Score is number of Ropes your team completed.

Silver: Every Minute on The Minute for 9 min 1 Back Squat @ 10 RPE. Then, As Many Reps As Possible with a team of 3 while one rope climbs 15′ or 7 Pull ups, one will do Single Unders, and the other will rest. you will rest once you have completed the rope climb. Score is number of Ropes, every 7 pull ups is one climb, your team completed.

Endurance: 6x100m sprints

Post WOD : 3 X 10 GHDs and Hammy Developers

March 29

 

 

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Strength Cycle Seminar: Sunday, March 29th at 1:00pm


If you’re seriously interested in gaining strength after the CrossFit Opens, come out to Open Gym this Sunday to learn about CrossFit 2.2’s 10 Week Strength Cycle. We will cover the details of the program itself, how to use the Excel document, and everything that will be necessary for this cycle to work for you. This may not be for everyone, but if you are interested or have questions about it, come on out!

Monthly Challenge :Starting April 1st CrossFit 2.2’s Monthly Challenge will Consist of 1000 KBS Rx 35/55lbs , Gold 25/35lbs , Silver 25lbs or under. Participants will have one month to Complete assigned challenge there will be a Challenge White Board to track and update your progress throughout the month.

Olympic Lifting Seminar :April 19th 830am to 12pm CrossFit 2.2 will Hold an Olympic Lifting Seminar. We will be spending the day covering the technical side of the classic Olympic Lifts: the Snatch and Clean and Jerk. This will be a hands on clinic. First half of the class will be devoted to Snatch and the Second half covering the Clean and Jerk. Members and Non-Members are welcome. Must sign up in Zen planner to secure your spot

Sunday CrossFit Classes

Open Gym 12-230pm

March 28

 

 

 

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Thank you to EVERYONE that came out and supported our First Friday Night Lights. I think we can say that it was a great success. We will be doing this next year and coming back bigger and better. Again thank you all. 

Strength Cycle Seminar: Sunday, March 29th at 1:00pm


If you’re seriously interested in gaining strength after the CrossFit Opens, come out to Open Gym this Sunday to learn about CrossFit 2.2’s 10 Week Strength Cycle. We will cover the details of the program itself, how to use the Excel document, and everything that will be necessary for this cycle to work for you. This may not be for everyone, but if you are interested or have questions about it, come on out!

Monthly Challenge :Starting April 1st CrossFit 2.2’s Monthly Challenge will Consist of 1000 KBS Rx 35/55lbs , Gold 25/35lbs , Silver 25lbs or under. Participants will have one month to Complete assigned challenge there will be a Challenge White Board to track and update your progress throughout the month.

Olympic Lifting Seminar :April 19th 830am to 12pm CrossFit 2.2 will Hold an Olympic Lifting Seminar. We will be spending the day covering the technical side of the classic Olympic Lifts: the Snatch and Clean and Jerk. This will be a hands on clinic. First half of the class will be devoted to Snatch and the Second half covering the Clean and Jerk. Members and Non-Members are welcome. Must sign up in Zen planner to secure your spot. 

Bring A Friend Week -March 23-28th | Any Class Time | Unlimited amount of classes for the week. Please have your friends register online HERE prior to their first class.

Saturday Class

Class Times 8am and 915am

WOD Will be posted on the board.  See you all in the AM.

 

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