February 19

tom

#TBT Coach Tom

Ton of PR’s happening this week, great support and motivation in the gym lately. Love to see and feel that stuff, keep up all the good work guys. I am proud of you ALL.

Shirt orders will be taken at the front desk until Wednesday the 25th. We will also be doing a Zip up hoodie order of the same design, we will have samples of all sizes for everyone to try on to make sure they get the size they want.

Both Progenex and SFH are in stock. let us know which one you prefer to take and what flavors so we are able to keep the protein current and in stock with your favorite brand and flavor.

We will be brining back our skills class on Thursday Morning and Afternoon. This class will be a combination of skills and mobility. 30 mins on mobility and 30 min on skills. Sign up in Zen Planner.

Sunday Funday will be starting gym will be open form 12pm-230.

Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Open gym 5-900am , 3-630pm

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

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February

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Shirt orders will be taken at the front desk until Wednesday the 25th. We will also be doing a Zip up hoodie order of the same design, we will have samples of all sizes for everyone to try on to make sure they get the size they want.

Both Progenex and SFH are in stock. let us know which one you prefer to take and what flavors so we are able to keep the protein current and in stock with your favorite brand and flavor.

We will be brining back our skills class on Thursday Morning and Afternoon. This class will be a combination of skills and mobility. 30 mins on mobility and 30 min on skills. Sign up in Zen Planner.

Sunday Funday will be starting gym will be open form 12pm-230.

Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

WEDNESDAY CROSSFIT CLASSES

RX: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip  Farmers Carry (15/20), 5 Wall Walks, 50 Double Unders.

Gold: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip Farmer Carry (10/15), 5 Wall Walks, 30 Double Unders.

Silver: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip Farmer Carry (5/10), 5 Wall Walks, 50 Single Unders .

Endurance: pro agility x3, 40yd sprint x3, depth jumps x12, max height broad x6

Post WOD : 3 X 20 V-UPS

 

 

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February 17

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Both Progenex and SFH are in stock. let us know which one you prefer to take and what flavors so we are able to keep the protein current and in stock with your favorite brand and flavor.

We will be brining back our skills class on Thursday Morning and Afternoon. This class will be a combination of skills and mobility. 30 mins on mobility and 30 min on skills. Sign up in Zen Planner.

Sunday Funday will be starting gym will be open form 12pm-230.

Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Friday Night Opens: Starting February 27th – March 27th, the gym will hold a Friday Night Opens event for those participating in the CrossFit Opens and those who want to cheer the athletes on. For more information, click HERE.

Rx : Danny 20min AMRAP of 30 Box Jumps 20″, 20 push press(35/50), and 30 Pull ups. If you brought a friend: Alt. rounds with partner for 30min.

Gold : Danny 20min AMRAP of 30 Box Jumps 20″, 20 push press(30/40), and 10 Pull ups. If you brought a friend: Alt. rounds with partner for 30min.

Silver : Danny 20min AMRAP of 20 Box Jumps 20″, 10 push press(35/50), and 5 Pull ups. If you brought a friend: Alt. rounds with partner for 30min.

Endurance : 3×300 1min rests

Post WOD :Back Lever 3x max effort on Bar

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February 16

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Both Progenex and SFH are in stock. let us know which one you prefer to take and what flavors so we are able to keep the protein current and in stock with your favorite brand and flavor.

We will be brining back our skills class on Thursday Morning and Afternoon. This class will be a combination of skills and mobility. 30 mins on mobility and 30 min on skills.

Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Friday Night Opens: Starting February 27th – March 27th, the gym will hold a Friday Night Opens event for those participating in the CrossFit Opens and those who want to cheer the athletes on. For more information, click HERE.

RX:  30min As Many Reps As Possible of 5 Back Squats (80/140) from rack, 15 Hand Release Push Ups, 400m run. If you have a friend alternate rounds.

Gold: 30min As Many Reps As Possible of 5 Back Squats (60/100), 15 Hand Release Push Ups, 400m run

Silver: 30min As Many Reps As Possible of 5 Back Squats (30/40), 15 Hand Release Push Ups, 400m run

Endurance: 10×40 sled (50/70)

Post WOD : 3 X 8 Hanging Wipers

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February 14

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Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Friday Night Opens: Starting February 27th – March 27th, the gym will hold a Friday Night Opens event for those participating in the CrossFit Opens and those who want to cheer the athletes on. For more information, click HERE.

Classes are at 8am and 915am Team WOD will be posted on the board.

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February 13

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Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Friday Night Opens: Starting February 27th – March 27th, the gym will hold a Friday Night Opens event for those participating in the CrossFit Opens and those who want to cheer the athletes on. For more information, click HERE.

Rx: EMOM for 7min. 3 Deadlifts @ 9 RPE. 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. Refer to April 16, 2014

Gold: EMOM for 7min. 3 Deadlifts @ 9 RPE. Then, 3 rounds for time of 20 Toes To Bar, 10 Sumo Deadlift High Pull, (KB 35/55), 5 Strict Handstand Push Ups. Time Cap 12min cap. Refer to April 16, 2014

Silver: EMOM for 7min. 5 Deadlifts. Then, 3 rounds for time of 20 leg raises, 10 Sumo Deadlift High Pull, (KB 25/35), 5 Push Ups. Time Cap 12min cap. Refer to April 16, 2014

Endurance: 40yd Handstand Walk, 1 mile run.

Post-WOD: 5 rounds of 12 TTB and 5 Side Bridge Leg raises to each Side.

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February 12

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Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Opens time is approaching and we should start to get signed up as a gym. We will hold a short small meeting going over both Scaled and Open divisions and why you should get signed up for the open. We look forward to this time of year to bring out the best competition in each of us and to support each other and the gym as we move the workouts.

Nutrition Seminar, for those that attended I hope you have done some homework printed off your pages and gathered some info and questions to ask. I will hold a small and short meeting this Thursday to go over and answer any questions that you guys mite have. Start time will be 545pm

Open Gym 5am-10am , 330pm-630pm

Mobility WOD : 6am, and 5pm

 

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February 11

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Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Opens time is approaching and we should start to get signed up as a gym. We will hold a short small meeting going over both Scaled and Open divisions and why you should get signed up for the open. We look forward to this time of year to bring out the best competition in each of us and to support each other and the gym as we move the workouts.

Nutrition Seminar, for those that attended I hope you have done some homework printed off your pages and gathered some info and questions to ask. I will hold a small and short meeting this Thursday to go over and answer any questions that you guys mite have. Start time will be 545pm.

Rx : EMOM for 7min. 3 Back Squats @ 9 RPE. 8min AMRAP 200m run, 15 Push Ups, 15 box Jumps (24″)

Gold : EMOM for 7min. 3 Back Squats @ 9 RPE. 8min AMRAP 200m run, 10 Push Ups, 10 box Jumps (20″)

Silver : EMOM for 7min. 5 Back Squats. 8min AMRAP 200m run, 10 Push Ups, 10 box Jumps (20″)

Endurance : 4×40 sleds 50/70

Post WOD : 3×50 Banded RDL

 

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February 10

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Bring A Friend Day: Tuesday, February 10th is Bring A Friend Day! Bring your friends out for a FREE workout! We will also be doing the Re-Test for the Starting Strength Goals from the Goal Setting Seminar this day.

Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

RX: Every Minute on The Minute for 7min.  Power Snatch + Hang Snatch @ 9 RPE.  Capacity Testing

Gold:Every Minute on The Minute for for 7min. Power Snatch + Hang Snatch @ 9 RPE. Capacity Testing

Silver: Every Minute on The Minute for for 7min. 3 Power Snatch. 6 rounds For Time: Capacity Testing

Movements as follows:

1) 2 Minutes Max Burpees
1 minute Break
2) 2 Minutes Max Strict Pull-Ups (Note Band Used)
1 Minute Break
3) 2 Minute Max Wall-balls (Note Weight of Ball)
1 Minute Break
4) 2 Minute Max Sit-Ups (Ab Mat or GHD)
1 Minute Break
5) 2 Minute Max Box Jump (Note Box Height)
1 Minute Break
6) 2 Minute Hand-Release Push-ups
1 Minute Break
7) 2 Minute Max Kettle Bell Swings (Note KB Weight)
1 Minute Break
8) 2 Minute Max Double/Single Unders
1 Minute Break
9) 2 Minute Max Calorie Row (Note Damper Setting)
1 Minute Break
10) 2 Minute Wall-Ball / Box Squats (Sit on wall-ball or box to standardize depth)

Endurance: 4×40 sprints

Post wod : 3rounds 10 GHD Sit Ups and 10 Hammy Dev.

 

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February 9

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Bring A Friend Day: Tuesday, February 10th is Bring A Friend Day! Bring your friends out for a FREE workout! We will also be doing the Re-Test for the Starting Strength Goals from the Goal Setting Seminar this day.

Goal Board: Achieve your January Goals? Take a picture of it and tag CrossFit 2.2 on Facebook! Show your friends what you can accomplish in a month! Make sure you put new ones up, also!

Social Media Challenge: PR on today’s lift? Have a good workout with your friends? Check in, hashtag, tag your friends, etc. Help us show your accomplishments on CrossFit 2.2’s Facebook Page!

Rx: “EMOM for 7min. P. Clean + Hang Clean @ 9 RPE. Then, 3 part workout, each part scored seperately.
Athletes must move directly from 1 station to the next.
(1) Fran for time:  21-15-9 thrusters (30k/42k)/pull ups
(2) 3 min from last pull up to find max effort jerk
(3) 500 m row for time immediately following jerk.

Time cap 12min. Refer to August 16, 2010

Gold: Same as Rx

Silver: EMOM for 7min. 3 P. Clean. Then, 3 part workout, each part scored seperately.

Athletes must move directly from 1 station to the next.
(1) Fran for time: 21/15/9 thrusters (bar) jumping pull ups
(2) 3 min from last pull up to find 3rm jerk
(3) 500 m row for time immediately following jerk.

Endurance: 50 double unders 2 ropes 3 rounds

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

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