July 14

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Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. $10 bucks at the door.

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here! If you are attending we need to be registered NLT tuesday at noon.

Summer Slam Registration is closed for the Rx division but we still have plenty of spots for scaled mens and women’s. Sign up under our events page. 

August 2nd Squaw Creek

August 9th 2nd Annual CF2.2 Bike Ride more info to follow 

Also we are looking for someone to fill child care spots at 0930am, incentives on memberships are available please email us at info@crossfit2point2.com if interested. 

We had a great turnout as always for our Bring  A Friend Saturday, thank to all of you that continue to show support and bring people in to our great gym. Keep up the good work by all. Thank you.

RX: 5×2 @ 60% Snatch (technique work). 100m Pinch grip WALK (15/20), 21 Chest To Bar Pull Ups, 100m WALK, 15 Chest To Bar Pull Ups, 100m WALK, 9 Chest To Bar Pull Ups

Gold: 5×2 @ 60% Snatch (technique work). 100m Pinch grip WALK (10/15), 21 Pull Ups, 100m WALK, 15 Pull Ups, 100m WALK, 9 Pull Ups

Silver: 5×2 Snatch (technique work). 100m Pinch grip WALK (15/20), 21 Jumping Pull Ups, 100m WALK, 15 Jumping Pull Ups, 100m WALK, 9 Jumping Pull Ups

Endurance: 5x25yd Sprints then 5x30sec Speed Box Jumps

Post WOD : 3 X 50 Hollow Rocks

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July 12

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Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. $10 bucks at the door.

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Summer Slam Registration is closed for the Rx division but we still have plenty of spots for scaled mens and women’s. Sign up under our events page. 

August 2nd Squaw Creek

August 9th 2nd Annual CF2.2 Bike Ride more info to follow 

Also we are looking for someone to fill child care spots at 0930am, incentives on memberships are available please email us at info@crossfit2point2.com if interested. 

Bring a friend day is upon us class times are at 0800 and 0915 can’t wait to see everyone there. 

With teams of 4 must complete in Merry Go round order

300 Air Squats

400m run as a team

200 Butterfly Situps

400m run as a team

100 Hand Release Pushups

400m Run as team

50 Super Mans

400m Run as a team

25 TTB/KTE by each individual

 

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July 11

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July 12th is our Next Bring a Friend Day. If your friend signs up that day, they will receive FREE Foundations, so get them in for this great deal!

Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. $10 bucks at the door.

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Summer Slam Registration is closed for the Rx division but we still have plenty of spots for scaled mens and women’s. Sign up under our events page. 

August 2nd Squaw Creek

August 9th 2nd Annual CF2.2 Bike Ride more info to follow 

Also we are looking for someone to fill child care spots at 0930am, incentives on memberships are available please email us at info@crossfit2point2.com if interested. 

RX:  6×1 Overhead Press @95-100%. Then, MAIN SITE WOD CrossFit.com

Gold:  6×3 Overhead Press @95-100% 3rm. Then, MAIN SITE WOD CrossFit.com

Silver:  6×5 Overhead Press . Then, MAIN SITE WOD CrossFit.com

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

Post WOD : Ab Wheel 3×10

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July 10

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July 12th is our Next Bring a Friend Day. If your friend signs up that day, they will receive FREE Foundations, so get them in for this great deal!

Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. $10 bucks at the door.

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Summer Slam Registration is closed for the Rx division but we still have plenty of spots for scaled mens and women’s. Sign up under our events page. 

August 2nd Squaw Creek

August 9th 2nd Annual CF2.2 Bike Ride more info to follow 

We are looking for someone that can work child care in the mornings and possible afternoon. Please email us if you have any interest.

Be sure to check out our Events Page for all the updated information and links

Open gym 5am-630pm Open gym will end at 630pm, please respect the schedule.

Mobility 6am and 5pm

Kilo Kids 5:15pm, please sign up in Zen

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July 9

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July 12th is our Next Bring a Friend Day. Be on the lookout for special deals for anyone that signups and for the person that brought them in. 

Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. $10 bucks at the door.

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Summer Slam Registration is closed for the Rx division but we still have plenty of spots for scaled mens and women’s. Sign up under our events page. 

August 2nd Squaw Creek

August 9th 2nd Annual CF2.2 Bike Ride more info to follow 

RX:  Every Minute on the Minute for 10min 1 Power Clean @ 95-100% and 2 Jerk . Then 3 Rounds or time of 50 Double Unders and 20 Alternating Pistols

Gold:  Every Minute on the Minute for 10min 10min 1 Power Clean @ 95-100% of 3 rm and 2 Jerk . Then 3 Rounds or time of 30 Double Unders and 10 Alternating Pistols (assisted)

Silver:  Every Minute on the Minute for 10min 10min 5 Med Ball Cleans. Then 3 Rounds or time of 50Single Unders and 30 Air Squats.

Endurance: 5x 300yd shuttles

Post WOD : Back Lever 3x max effort

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July 8

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July 12th is our Next Bring a Friend Day. Be on the lookout for special deals for anyone that signups and for the person that brought them in. 

Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. $10 bucks at the door.

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Summer Slam registration is now Open for early registration, it will be open for one week after that it will open to the public, make sure you secure your spot quickly. You can find the link on our events page on the website.  Spots are going to fill up very quickly, if you want to compete I would sign up very soon. 

RX: 6×1 Power Snatch @ 95-100%. Then, 8min As Many Reps As Possible 2 L-Muscle ups, 4 Handstand Push Ups, 6 Power Snatches (50/80)

Gold: 6×3 Power Snatch @ 95-100% 3 rm. Then, 8min As Many Reps As Possible 2 Muscle Up Progressions, 4 Handstand Push Ups, 6 Power Snatches (40/60)

Silver: 6×5 Overhead Squat. Then, 8min As Many Reps As Possible 2 Pull Ups, 4 Push Ups, 6 Power Snatches (BAR)

Endurance: 3x20yd Double Leg Hops, 50 Behind the Neck Overhead Press with Snatch Grip, 3×10 Russian Box Jumps.

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July 7

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July 12th is our Next Bring a Friend Day. Be on the lookout for special deals for anyone that signups and for the person that brought them in. 

Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. $10 bucks at the door.

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Summer Slam registration is now Open for early registration, it will be open for one week after that it will open to the public, make sure you secure your spot quickly. You can find the link on our events page on the website. 

RX: Back Squat Every Minute on the Minute for 10min @ 95% and 3 Strict Handstand Push Ups.. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (55/70), 50 Chest To Bar Pull Ups. 17min cap. Refer to 1/15/2014

Gold: 2 Back Squat Every Minute on the Minute for 10min @ 95% 3rm and 3 Strict Handstand Push Ups.. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (35/55), 50 Pull Ups. 17min cap. Refer to 1/15/2014

Silver: 5 Back Squat Every Minute on the Minute for 10min and 3 Push Ups. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (25/35), 50 Jumping Pull Ups 17min cap. Refer to 1/15/2014

Endurance: Lines 25yds. Down and Back. 100 Double Unders.

Post wod : 3×10 Russian Twist heavy

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July 4

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Happy 4th of July please join us at 9am as we celbrate our Nations  Independence with our Great American Bash Workout. We will light the grill after our wod. Please feel free to bring food and drink. We will have plates and silverware and condiments for everyone. All our welcome family and friends, members and non-members. We look forward to having everyone. (This is our only class that will be held on the 4th and Saturday we will be closed)

WOD Will be posted on the board on the morning……..

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July 3

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July 4th is our Great American Bash starting at 9 am. Dress up as patriotic figures and clothing. We will have the grill going afterwards please bring some meats and beverages if you would like. Looking to have a great time with everyone. ( This will be the only class held for the day and we will not be open on Saturday )

July 12th is our Next Bring a Friend Day. Be on the lookout for special deals for anyone that signups and for the person that brought them in. 

Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. $10 bucks at the door.

That was a tough wod yesterday was to stick with it and keep grinding it out CF2.2, We are seeing a lot of great improvements out of all of the members #hardwork #workethic

Open Gym 5am – 630pm Please respect our closing time at 630pm, we try to provide you with every opportunity to train. Thank you everyone for understanding.

Mobility WOD : 5am and 6pm please sign up in zen se we have a idea of how many will be attending per class.

Kilo Kids 515pm Sign up in zen, we hare very pleased with the turnout and support for this, be on the lookout for a Kilo Kids shirt coming soon

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July 2

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July 4th is our Great American Bash starting at 9 am. Dress up as patriotic figures and clothing. We will have the grill going afterwards please bring some meats and beverages if you would like. Looking to have a great time with everyone. ( This will be the only class held for the day and we will not be open on Saturday )

July 12th is our Next Bring a Friend Day. Be on the lookout for special deals for anyone that signups and for the person that brought them in. 

Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. 

RX:   Box Squat 5×2 @ 90% Superset with Static Flexed arm Hang. Then, 7 rounds for time of 7 Ring Dips,and 7  Clean and Jerk (60/85).

Gold:  Box Squat 5×3 @ 90% 3rm Superset with Static Flexed arm Hang. Then, 7 rounds for time of 3 Ring Dips and 7 Clean and Jerk (40/60).

Silver: Box Squat 5×5 Superset with Static Flexed arm Hang. Then, 7 rounds for time of 7 box dips and 7Clean and Jerk (20/30)

Endurance: 100 Overhead Lunges

Post WOD : 5 X 10 GHD Sit-ups

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