April 11

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Check out all of our updated events on FB by clicking here and if you haven’t liked our page go ahead and give us a ”like”.

Grand Opening this Saturday, can’t wait to see everyone out there and see all the new members that join our great gym. Remember I would love to have as many members present t 10am for the ribbon cutting so we can have a HUGE CrossFit 2.2 group picture.

RX:  Max Clean and Jerk 15min. Then, 21-18-15-12 Alt. Pistols and Chest To Bar Pull Ups

Gold:  3RM Clean and Jerk 15min. Then, 21-18-15-12 Alt. Pistols and Pull Ups

Silver: 5×5 Front Squats. Then, 21-18-15-12 Air Squats and Pull Ups.

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

Post WOD : 3X10 Ab Roll Outs

March 10

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We would REALLY love to bring mobility WOD back, Please post on the blog how many would like to participate and what time is the most convenient for everyone. If you want this class we will happily provide it but we need participation on a constant basis. Thanks all.

Check out all of our updated events on FB by clicking here and if you haven’t liked our page go ahead and give us a ”like”.

Open GYM 5am-630pm

Beginners Class 530-630pm

April 9

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RX:  Sumo Deadlift 5×2 @ 90%. Then, 100 Double Unders, 200m row, 400m run,10 Bar Muscle Ups, 20 Deficit Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Gold:  Sumo Deadlift 5×3 @ 90% 3RM. Then, 50 Double Unders, 200m row, 400m run,10 Chest To Bar Pull Ups, 20 Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Silver: Sumo Deadlift 5×5. Then, 100 Single Unders, 200m row, 400m run,10 Pull Ups, 20 Push Ups, 30 Dumbell Thrusters (15/25)

Endurance: 5x 300yd shuttles

Post WOD : 5O bUTTERFLY Situps

April 8

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This is for real…you can be anything you want, you can change anything you don’t like as long as you honestly believe it in…trust me it will not be easy..but it can be done.

Grand Opening this Saturday, its going to be a big day for us, very excited can’t wait to see everyone and meet all the new members we will have.

May 17-18th Oly/ PL Meet at CrossFit 2.2. Look for sign-up on Zen Planner and Event on FaceBook.

Rx: Snatch 2×1 @ 100% 3×1 @ 95%. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- Snatch (from the ground can be power or split) (55/90), Clean (75/115), Deadift (102/143).

Gold : Snatch 5×3 @90%3 rm. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- Snatch (from the ground can be power or split) (35/60), Clean (55/85), Deadift (70/102).

Silver : OHS 5×5. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- OHS (bar), Front Squat (Bar), Deadift (30/40).

Endurance : 3x20yd Double leg hops, 50 behind the neck OHP with snatch grip, 3×10 Russian Box Jumps

Post WOD : 3x20sec TTB holds

April 7

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Grand Opening this Saturday, its going to be a big day for us, very excited can’t wait to see everyone and meet all the new members we will have.

May 17-18th Oly/ PL Meet at CrossFit 2.2. Look for sign-up on Zen Planner and Event on FaceBook.

Again thank you to those that helped out this weekend, the grounds really did look a ton better. Thank you.

Rx: Max Box Squat 15min clock. Then, 1mile run, 50 ttb, 50 wall balls (14/20 10′) for time.

Gold : 3RM Box Squat 15min clock. Then, 1mile run, 30 ttb, 30 wall balls (14 9′/20 10′) for time.

Silver : 5×10 Box Squats. Then, 800m run, 30 Knee raises, 30 wall balls (9′ 6#/10/14#) for time.

Endurance : Lines 25yds. Down and Back. 100 double unders.

Post WOD : 3×5 Skin the Cats

April 5

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Class times are 0800 and 0915 Please sign up in Zen

Directly after the 0915 class we will begin the clean up of the outside of our building. Everyone is welcome to stay and just hang out or give a hand. Cant wait to see everyone in the morning.

Rx: Max deadlift 15min. Teams of 6 1 mile Truck Push

Gold : 3RM deadlift 15min. Teams of 6 1 mile Truck Push

Silver : 3×10 Deadlift. Teams of 6 1 mile Truck Push

Post WOD : 3x20sec L-sit

April 4

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May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Mark Down in your calendars May 17-18th CF2.2 will hold our first OLY/Power Lifting Comp which will be open to all. More Details will follow very soon.

RX: 1×1 @ 10 3×1 @ 9 RPE Clean and Jerk. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (35/50), 20 Burpee Muscle Ups.  Refer to March 6, 2013

Gold: 4×3 @ 9 RPE Clean and Jerks. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (30/40), 20 Burpee Jumping Muscle Ups.

Silver: 3×10 Med Ball Cleans Then, 50 Single Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (Bar), 20 Jumping Pull ups.

Endurance: 3x30sec speed steps. 3×5 Max Height Box Jumps, 50 Weighted Back Extensions

Post WOD : 3×50 Banded RDL

April 3

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May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Keep up the good work of spreading the word on our grand opening on FB and through email, thank you very much for helping out.

Open gym WOD will be posted on the board 5am-630pm

Beginners WOD will be held at 630 instead of 530 if anyone is interested.

Post WOD : 50 TTB

April 2

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We shouldn’t skip any workouts, but we certainly don’t skip HERO Workouts, its the VERY LEAST you can do to honor these men who fell in Combat defending our country and giving everything that have for us. Show up and do the work and be thankful that there are still people out there willing to do this for us.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,

killed in Afghanistan June 28th, 2005.

“This workout was one of Mike’s favorites and he’d named it “Body Armor”. ~ via www.crossfit.com.

CrossFit HQ named it “Murph” in his honor.

RX: Max Overhead Press 10min. Then, “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile run.

Gold: 3RM Overhead Press 10min. Then, “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile.

Silver: 3×10 Overhead Press. Then, “Murph” Run 800m, 150 Air Squats, 100 Push Ups, 50 Pull Ups, 800m.

Endurance: 100 Overhead Lunges

Post WOD : 5X10 GHD Situps

 

April 1

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Rx: 1×1 @ 10 3×1 @ 9 RPE Back Squats Super set with 3 ring Muscle ups. Then, Row 2000m, 20 Burpees, 20 Thrusters (62/85), 20 Deficit Handstand Push Ups (game standard plus 25k plates). Time cap 16min. Refer to August 7th 2013

Gold : 4×3 @ 9 RPE Back Squats Super Set with 3 Ring Muscle Up Progressions. Then Row 2000m , 20 Burpees, 20 Thrusters (42/62), 20 HSPU, time cap 16 min

Silver 4×10 Back Squats super set with 3 CTB Pull-ups, then row 2000m, 20 burpees, 20 Thrusters (20/30), 20 Push-ups time cap 16 min.

Endurance : 50 Burpees For time.

Post WOD : 3X8 Hanging Wipers