June 15

Great work to Deb, Julie and Bonnie on completing the GoRuck Lite this weekend!

Great work to Deb, Julie and Bonnie on completing the GoRuck Lite this weekend!

Announcements

Afternoon Class Schedule: Due to lower attendance, we will be eliminating the 4:55pm class beginning July 1st. We will be going back to the 4:30, 5:30 and 6:30pm class structure in the afternoon. We are very sorry for any inconvenience this may cause you.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Almost-Rx Volunteer: If you’re interested in judging or volunteering as a staff member for our Almost-Rx competition June 20th, please sign-up at the front desk or email sales@crossfit2point2.com

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Monday CrossFit Classes

Rx: 1 Box Squats EMOM 8min @ 10RPE. AMRAP 30min. 5 P.S. (50/80), run 400m, 5 OHS (50/85).

Gold: 3 Box Squats EMOM 8min @ 10RPE. AMRAP 30min. 5 P.S. (40/60), run 400m, 5 OHS (40/60).

Silver: 5 Box Squats EMOM 8min. AMRAP 30min. 5 P.S. (Bar), run 400m, 5 OHS (Bar).

Endurance: 20/18/16 Alt. Front Rack Lunge (40/60) and Row(cal)

Post-WOD: Hanging Wipers 3×8

 

June 13

Kevin and Stevie will be very missed. Thanks for training with us, and being a part of the 2.2 family.

Kevin and Stevie will be very missed. Thanks for training with us, and being a part of the 2.2 family.

Announcements

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Almost-Rx Volunteer: If you’re interested in judging or volunteering as a staff member for our Almost-Rx competition June 20th, please sign-up at the front desk or email sales@crossfit2point2.com

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Saturday CrossFit Classes

Rx: 3×6 Bulgarian Squats at max effort. 5 1 min rounds with 1 min rest. Wallballs for max reps in the min. Score is lowest reps within any minute. Rest 3 min. 5x100m Sprints Score is slowest 100. (1:3) Refer to 6/14/14

Gold: 3×6 Bulgarian Squats at max effort. 5 1 min rounds with 1 min rest. wallballs for max reps in the min. Score is lowest reps within any minute. Rest 3 min. 5x100m Sprints Score is slowest 100. (1:3)

Silver: 3×6 Bulgarian Squats at max effort. 5 1 min rounds with 1 min rest. wallballs for max reps in the min. Score is lowest reps within any minute. Rest 3 min. 5x100m Sprints Score is slowest 100. (1:3)

Post-WOD:  5x Max Effort weighted Plank holds

 

June 12

Inspirational-Quotes-2Announcements

T-Shirt Bills: We will begin charging accounts for the Ramones shirts this Friday. If you’d prefer to pay with cash or check, please check your account for bill amount and have a staff member finalize your payment before or after class. T-shirts will be arriving by June 19th!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Almost-Rx Volunteer: If you’re interested in judging or volunteering as a staff member for our Almost-Rx competition June 20th, please sign-up at the front desk or email sales@crossfit2point2.com

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Friday CrossFit Classes

Rx: 5×1 Clean Pull + Clean and Jerk @ 10RPE. Then with a partner complete 6 rounds for time of 30 burpees and 500m row. Each athlete will complete 6 rounds. time cap 30 min. Refer to 6/13/2014

Gold: 5×1 Clean Pull + Clean and Jerk @ 10RPE of 3rm. Then with a partner complete 6 rounds for time of 30 burpees and 500m row. Each athlete will complete 6 rounds. time cap 30 min.

Silver: 5×5 Clean and Jerks. Then with a partner complete 6 rounds for time of 30 burpees and 500m row. Each athlete will complete 6 rounds. time cap 30 min.

Endurance: 3x30sec speed steps. 3×5 max height BJ’s. 50 weighted Back Ext.

Post-WOD: 50 ttb

 

June 11

Open Gym Hours for Thursday mornings: 5:00am-7:00am!

Open Gym Hours for Thursday mornings: 5:00am-7:00am!

Announcements

T-Shirt Bills: We will begin charging accounts for the Ramones shirts this Friday. If you’d prefer to pay with cash or check, please check your account for bill amount and have a staff member finalize your payment before or after class. T-shirts will be arriving by June 19th!

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page.

Almost-Rx Volunteer: If you’re interested in judging or volunteering as a staff member for our Almost-Rx competition June 20th, please sign-up at the front desk or email sales@crossfit2point2.com

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Thursday Open Gym

Open Gym Hours: 5:00am – 7:00am; 2:00-6:30pm

Mobility Class: 5:30am & 5:00pm

Skills Class: 6:00am & 5:30pm

 

June 10

If you'd like to volunteer as a judge or staff member for the Almost-Rx comp, please sign up at the front desk! Thanks!

If you’d like to volunteer as a judge or staff member for the Almost-Rx comp, please sign up at the front desk! Thanks!

Announcements

Open Gym Hours: Going forward, the gym will be closed from 7:00am – 9:30am on class days. Open gym on Thursday morning has also changed to 5:00-7:00am. This is a result of low attendance during these times. Thank you for your understanding.

Blog/Whiteboard: Please make sure you are using the blog to log your progress as well as using the whiteboard after lifts and WODs! These are great tools to record your efforts, conclude a workout, and engage with others within the gym! We are all here for the same purpose, regardless of where we are at in our training. Be proud of what you pushed through each day.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page. You may still register, however we have already sent the order for the Athlete T-Shirts!

Almost-Rx Volunteer: If you’re interested in judging or volunteering as a staff member for our Almost-Rx competition June 20th, please sign-up at the front desk or email sales@crossfit2point2.com

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Wednesday CrossFit Classes

Rx: 5×1 min Static Prisoner Squat Holds Super set With 30sec. partner assisted Hand Stand Holds. Then, 5 Rounds for time, run 400m, 5 RMU, 5 BMU, 5 Barbell Complexes (1 P.C., 1 F.S., 1 P.P., 1 O.H.S.) 40/60. Time Cap 25 min.

Gold: 5×1 min Static Prisoner Squat Holds Super set With 30sec. partner assisted Hand Stand Holds. Then, 5 Rounds for time, run 400m, 5 CTB, 5 Ring dips, 5 Barbell Complexes (1 P.C., 1 F.S., 1 P.P., 1 O.H.S.) 30/40. Time Cap 25 min.

Silver: 5×1 min Static Prisoner Squat Holds Super set With 30sec. Push up Holds. Then, 5 Rounds for time, run 400m, 5 Pull ups, 5 Dips, 5 Barbell Complexes (1 P.C., 1 F.S., 1 P.P., 1 O.H.S.) (20). Time Cap 25 min.

Endurance: 100 oh Lunges

Post-WOD: 100 butterfly situps

 

June 9

If you'd like to volunteer as a judge or staff member for the Almost-Rx comp, please email sales@crossfit2point2.com ASAP! Thanks!

If you’d like to volunteer as a judge or staff member for the Almost-Rx comp, please email sales@crossfit2point2.com ASAP! Thanks!

Announcements

Open Gym Hours: Going forward, the gym will be closed from 7:00am – 9:30am on class days. Open gym on Thursday morning has also changed to 5:00-7:00am. This is a result of low attendance during these times. Thank you for your understanding.

Blog/Whiteboard: Please make sure you are using the blog to log your progress as well as using the whiteboard after lifts and WODs! These are great tools to record your efforts, conclude a workout, and engage with others within the gym! We are all here for the same purpose, regardless of where we are at in our training. Be proud of what you pushed through each day.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page. You may still register, however we have already sent the order for the Athlete T-Shirts!

Almost-Rx Volunteer: If you’re interested in judging or volunteering as a staff member for our Almost-Rx competition June 20th, please email sales@crossfit2point2.com.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Tuesday CrossFit Classes

Rx: Overhead press 5×1 @ 10RPE Superset with 5 strict pull ups. 5 rounds for time of 30 Double unders, 20 anchored Situps, and 10 SDLHP (30/40). 8min Cap. Refer to 6/10/2014

Gold: Overhead press 5×3 @ 10RPE 3rm Superset with 5 strict pull ups. 5 rounds for time of 30 Double unders, 20 anchored Situps, and 10 SDLHP (30/40). Time cap 8min

Silver: Overhead press 5×5 and Superset with 5 strict pull ups. 5 rounds for time of 30 single unders, 20 anchored Situps, and 10 SDLHP (bar).

Endurance: 50 Burpees For time.

Post-WOD: Back Ext Holds (3x15sec

 

June 8

Registration for Almost-RX due by 2:00pm today if you'd like the Almost-RX shirt. Register your team by following the link below!

Registration for Almost-RX due by 2:00pm today if you’d like the Almost-RX shirt. Register your team by following the link below!

Announcements

Open Gym Hours: Going forward, the gym will be closed from 7:00am – 9:30am on class days. Open gym on Thursday morning has also changed to 5:00-7:00am. This is a result of low attendance during these times. Thank you for your understanding.

Blog/Whiteboard: Please make sure you are using the blog to log your progress as well as using the whiteboard after lifts and WODs! These are great tools to record your efforts, conclude a workout, and engage with others within the gym! We are all here for the same purpose, regardless of where we are at in our training. Be proud of what you pushed through each day.

“Ramones” Shirt Order: Sign-up sheets will be available later today for a T-shirt or tank-top at the front desk! Cost is $25.00 for shirts, $20.00 for tank-tops. Sign-ups due BEFORE June 8th. No late orders.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page. Must sign-up before June 8th to receive an Athlete t-shirt.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Monday CrossFit Classes

Rx: Lift Wod- EMOM for 12min. w/ a partner do 1 Snatch @ 10RPE 1 Back Squat @ 10RPE. Then, Tabata Squats, Push ups, Lunges, and Pull Ups. Refer to 6/9/2014

Gold: Lift Wod- EMOM for 12min. w/ a partner do 2 Snatch @ 10RPE and 3 Back Squat @ 10RPE. Then, Tabata Squats, Push ups, Lunges, and Pull Ups.

Silver: Lift Wod- EMOM for 12min. w/ a partner do 5 Overhead Squats and 5 Back Squat. Then, Tabata Squats, Push ups, Lunges, and Pull Ups.

Endurance: 3 rounds of 100 double unders and 300m shuttle runs.

Post-WOD: 5×10 GHD Sit ups

 

June 6

This is cool. Aaron Koppen comes in every day and chips away at these tasks. After completing them, he checks them off and moves to the next one. Goals.

This is cool. Aaron Koppen comes in every day and chips away at these tasks. After completing them, he checks them off and moves to the next one. Goals. The only way to get better. 

Announcements

Blog/Whiteboard: Please make sure you are using the blog to log your progress as well as using the whiteboard after lifts and WODs! These are great tools to record your efforts, conclude a workout, and engage with others within the gym! We are all here for the same purpose, regardless of where we are at in our training. Be proud of what you pushed through each day.

“Ramones” Shirt Order: Sign-up sheets will be available later today for a T-shirt or tank-top at the front desk! Cost is $25.00 for shirts, $20.00 for tank-tops. Sign-ups due BEFORE June 8th. No late orders.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page. Must sign-up before June 8th to receive an Athlete t-shirt.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Saturday CrossFit Classes

Rx: “Jackie” 1000m row 50 bb thrusters and 30 pull ups. Refer to 12/6/2014, at 12 min. begin 12 over and back on “the hill” (No hill, do 1200m run), at 24min. do 400m burpee broad jumps. 3 seperate scores.

Gold: “Jackie” 1000m row 50 bb thrusters and 30 pull ups at 12 min. begin 12 over and back on “the hill” (No hill, do 1200m run), at 24min. do 400m burpee broad jumps.

Silver: “Jackie” 1000m row 30 bb thrusters and 30 jumping pull ups at 12 min. begin 12 over and back on “the hill” (No hill, do 1200m run), at 24min. do 400m burpee broad jumps.

Post-WOD: 5×10 sec L sit

 

June 5

jt1

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

Announcements

Blog/Whiteboard: Please make sure you are using the blog to log your progress as well as using the whiteboard after lifts and WODs! These are great tools to record your efforts, conclude a workout, and engage with others within the gym! We are all here for the same purpose, regardless of where we are at in our training. Be proud of what you pushed through each day.

“Ramones” Shirt Order: Sign-up sheets will be available later today for a T-shirt or tank-top at the front desk! Cost is $25.00 for shirts, $20.00 for tank-tops. Sign-ups due BEFORE June 8th. No late orders.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page. Must sign-up before June 8th to receive an Athlete t-shirt.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Friday CrossFit Classes

Rx: Clean + Power Clean 3×2 @ 8 RPE Power Clean. Super set with 5 Strict HSPU. Then, “JT” 21-15-9 HSPU, Ring Dips, and Push ups. Refer to 6/5/2015

Gold: Clean + Power Clean 3×2 @ 8RPE. Super set with 5 Strict HSPU. Then, “JT” 12-9-6 HSPU, Bar Dips, and Push ups. Refer to 6/5/2015

Silver: 3×5 Cleans. Super set with 5 Push Ups. Then, “JT” 21-15-9 Box Push Ups, Ring Dips, and Push ups. Refer to 6/5/2015

Endurance: Bounds 3×20, pro agilityx4, t-test x4, short shuttle x4.

Post-WOD: Ab Wheel 3×10

 

June 4

 

Jon Launitsen

Jon Launitsen, June’s Athlete of the Month. Check out the Athlete of the Month section the website for his info! Congratulations, Jon!

Announcements

“Ramones” Shirt Order: Sign-up sheets will be available later today for a T-shirt or tank-top at the front desk! Cost is $25.00 for shirts, $20.00 for tank-tops. Sign-ups due BEFORE June 8th. No late orders.

Almost-Rx Comp: Grab your favorite training partner for this fun scaled competition! Registration is open! We will start with 60 total teams, 30 Female teams and 30 Male teams. To register, click HERE and sign-up under EVENTS at the bottom of the page. Must sign-up before June 8th to receive an Athlete t-shirt.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.

Student Special: From now until June 30th, we are offering a discounted rate for college and high school students! For the first three months, new and returning students will receive an exclusive Student Discount! For pricing details, click HERE.


Thursday Open Gym

Open Gym: 5-10am; 2-6:30pm

Mobility Class: 5:30am and 5:00pm

Skills Class: 6:00am and 5:30pm

 

 

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