July 19

 

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Saturday Morning WOD 0800 and 0915

With a partner complete anyway you choose , regardless of progress you will move onto the next portion of the WOD at the appropriate time

Begin at 0:00 on the clock    For Time :

10 Thrusters @ 40/70k Rx/ 30/50k Gold / 20/30k Silver

                                                    10 Muscle Ups Rx / CTB Pullups Gold / Pullups Silver

                                                   10 Thrusters

10 Bar Muscle Ups Rx/ CTB Pullups Gold / Pullups Silver

10 Thrusters

10 Muscle ups

10 Thrusters

Start at 30:00 min on the clock  3 Rounds for Time

14 HSPU Rx / HSPU Progressions Gold / Inverted Box HSPU

7 Deadlift 100/143k Rx / 70/100k Gold / 40/60k Silver

Start at 45:00 min on the clock 2 Rounds for time

200m Run each partner must run

75 Double Unders Rx/ Gold / Singles for Silver

25 TTB Rx/ KTE Gold / KTE Silver

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July 18

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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.

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. 

Check out all details on our events page

Rx : Overhead Press Max 8min. Then, “Badger” 3 rounds for time of 30 Cleans (30/43), 30 Pull ups, 800m Run 40min Cap

Gold : Overhead Press 3 Rep Max 8min. Then, “Badger” 20 Cleans (30/43), 20 Pull ups, 800m Run. 

Silver : 3×10 OHP. Then, “Badger” 15 Cleans (20), 15 Jumping Pull ups, 800m Run. 

Endurance : 2 mile Run

Post WOD : 3 X 50 Banded RDL

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July 17

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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.

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. 

Check out all details on our events page

Open gym 5am-630pm

Mobility WOD 6am and 5pm sign up in zen

Kilo Kids 515pm sign up in zen

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July 16

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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.

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. 

Check out all details on our events page

RX:  15min. Back Squat Max. Then, 100 Burpee Pull Ups (bar out of reach). Time cap 12min.

Gold: 15min. Back Squat 3 rep Max. Then, 100 Burpee Pull ups (bar out of reach). Time cap 12min.

Silver: 5 back squats every 3rd min. Then, 100 Burpee Pull ups (bar with in reach). Time cap 12min.

Endurance: 50 Barbell Thrusters

Post WOD : 5×10 ghd sit-ups

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July 15

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CrossFit 2.2 would like to wish Bonnie Palomo the very best as she travels on to her new adventures this week. Bonnie is moving out of state and will be finding new adventures with another gym. I know she will have the best time and enrich all those around her just as she has done with us for the past 2 years. We want to thank you, Bonnie, for being an awesome friend and member of our great gym. I have enjoyed training you everyday, Bonnie and I love your big heart and willingness to go for new experiences and adventures.

We wish you safe travels and good luck in your new adventures Bonnie, we will miss you and you are always welcome back home at CF2.2 whenever you want.

Best Wishes

CF2.2 Staff and Members

Rx : 5×2 @ 60% C&J. AS MANY ROUNDS AS POSSIBLE IN 20 MIN OF: 25 DBL UNDERS, 25 AIR SQUATS, 200 M SPRINT, 25 PUSH UPS

Gold : 5×2 @ 60% C&J. AS MANY ROUNDS AS POSSIBLE IN 20 MIN OF: 15 DBL UNDERS, 15 AIR SQUATS, 200 M SPRINT, 15 PUSH UPS

Silver  : 5×2 @ 60% C&J. AS MANY ROUNDS AS POSSIBLE IN 20 MIN OF: 25 SINGLE UNDERS, 15 AIR SQUATS, 200 M SPRINT, 5 PUSH UPS

Endurance: 5x20yd bounds and 2x200m backwards run.

Post WOD : 50 TTB

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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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