March 18

jeff

Announcements

Bring A Friend Week -March 23-28th | Any Class Time | Unlimited amount of classes for the week. Please have your friends register online HERE prior to their first class.

Friday Night Lights -Come out to support athletes each Friday night from 4:30-6:30! First heat generally starts around 5:00 and goes until around 6:30. If you’re competing during these times, make sure to sign up for your heat on the whiteboard. All available judges who can assist during this time is GREATLY appreciated! Also thank you to everyone who has been taking pictures of these athletes! We will use those pictures in a Friday Night Lights Showcase after the Opens!

Team Series Weekly Challenge: -Bring A Fan! Got someone interested in our environment? Bring them out this Friday to show them how strong our community is!

Wednesday CrossFit Classes :

Rx : 3 Back Squats EMOM for 6min. @ 8RPE. Then, With a partner EMOM complete the RX reps so that min 1 is 15 Wall Balls, min 2 is 10 TTB, and Min 3 is 10 Strict Pull ups, then repeat that order for 15min. work can be broken up however you choose.

Gold : 5 Back Squats EMOM for 6min. @ 8RPE. Then, With a partner EMOM complete the RX reps so that min 1 is 15 Wall Balls, min 2 is 10 TTB, and Min 3 is 10 Strict Pull ups, then repeat that order for 15min. work can be broken up however you choose.

Silver : 5 Back Squats EMOM for 6min. Then, With a partner EMOM complete the RX reps so that min 1 is 15 Wall Balls, min 2 is 10 Leg Raises, and Min 3 is 10 Jumping Strict Pull ups, then repeat that order for 15min. work can be broken up however you choose.

Endurance : Row 3k

Post WOD : 3 X 50 Banded RDL 

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March 17

CrossFit 2.2 member Alan Tichy  deadlifting at the Powerlifting meet with The Anvil Gym.

CrossFit 2.2 member Alan Tichy deadlifting at the Powerlifting meet with The Anvil Gym.

Announcements

Bring A Friend Week -March 23-28th | Any Class Time | Unlimited amount of classes for the week. Please have your friends register online HERE prior to their first class.

Friday Night Lights -Come out to support athletes each Friday night from 4:30-6:30! First heat generally starts around 5:00 and goes until around 6:30. If you’re competing during these times, make sure to sign up for your heat on the whiteboard. All available judges who can assist during this time is GREATLY appreciated! Also thank you to everyone who has been taking pictures of these athletes! We will use those pictures in a Friday Night Lights Showcase after the Opens!

Team Series Weekly Challenge: -Bring A Fan! Got someone interested in our environment? Bring them out this Friday to show them how strong our community is!

Tuesday CrossFit Classes

RX: 2 Power Snatch Every Minute on The Minute for 9min 8RPE. Then, 4 rounds for time of 15 Deadlifts (100/143) and 30 Double Unders Refer to 5/19/2014

Gold: 3 Power Snatch Every Minute on The Minute for for 9min 8 RPE. Then, 4 rounds for time of 15 Deadlifts (70/100) and 30 Double Unders. Time cap 8min. Refer to 5/19/2014

Silver: 3 Power Snatch Every Minute on The Minute for for 9min. Then, 4 rounds for time of 15 Deadlifts (30/40) and 30 Single Unders. Time cap 8min. Refer to 5/19/2014

Endurance: 10x 25 yd Sprints, 6 pro agility, 4×4 Max effort Barrier Jumps.

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March 16

Matt Martin attacking 15.2!

Matt Martin attacking Open WOD 15.2!

 

Announcements

Bring A Friend Week -March 23-28th | Any Class Time | Unlimited amount of classes for the week. Please have your friends register online HERE prior to their first class.

Friday Night Lights -Come out to support athletes each Friday night from 4:30-6:30! First heat generally starts around 5:00 and goes until around 6:30. If you’re competing during these times, make sure to sign up for your heat on the whiteboard. All available judges who can assist during this time is GREATLY appreciated! Also thank you to everyone who has been taking pictures of these athletes! We will use those pictures in a Friday Night Lights Showcase after the Opens!

Team Series Weekly Challenge: -Bring A Fan! Got someone interested in our environment? Bring them out this Friday to show them how strong our community is!


Monday CrossFit Classes

Rx: 2 Clean and Jerk EMOM 4 min @ 8 RPE. For time Run 1 mile then 12 rounds of 5 CTB, 10 Thrusters (30/40), 15 Burpees. Time cap 30 min.

Gold: 3 Clean and Jerk EMOM 4 min @ 8 RPE. For time Run 1 mile then 12 rounds of 5 Pull ups, 10 Thrusters (30/40), 15 Burpees. Time cap 30 min.

Silver: 3 Power Clean and Jerk EMOM 4 min. For time Run 1 mile then 12 rounds of 5 Jumping Pull ups, 10 Thrusters (Bar), 15 Burpees. Time cap 30 min.

Endurance: 5 x 40 Yd Sled Pulls (50/70)

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

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March 14

what an awesome experience and time last night. So proud of everyone, and thank you to all that stayed helped and judged and cheered on. We really appreciate ALL of you. image

WOD Will be posted on the board .

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March 13

 

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Friday Night Lights BLACK TEAM Vs Red Team #REDISDEAD

WOD 15.2 will be announced and movement standards will be went through starting at 430pm. 

-Sing up for heats on the white board.

-Warmups will be conducted on your own

-Heats will start around 5-515pm 

-There will be a sign up on the white board in the morning for dedicated judges, if you can only judge once or you want to judge the entire time its up to you but ALL help is greatly appreciated. 

-This weeks Team Challenge is to come with your best #sockgame. Lets see those creative socks.

- We look forward to another great turn out, please bring Family and Friends all are welcome. TAKE PICTURES and VIDEO. If you have any videos or images please email them to info@crossfit2point2.com or sales@crossfit2point2.com. We thank you for all of your help.  

Friday CrossFit Classes

Full link to 15.3 MOVMENT STANDARDS AND DIVISIONS HERE

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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March 12

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 T-Shirts are in please stop by and see a coach and pick yours up, Hoodies will be in very soon. We appreciate all of you.

Bring a Friend WEEK  !!! 

We will be having our Bring a friend week March 23-38 all week long and for every class. bring as many friends as you want and as many times as they want to come. Lets grow and build this great gym together. 

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! Lets get those Facebook Check in’s going post funny pictures, Hashtags and Pr’s. Help spread the great work and community of CrossFit 2.2

Thursday Classes

Open Gym 5-9am and 330-630pm

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

 

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March 11

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Bring a Friend WEEK  !!! 

We will be having our Bring a friend week March 23-38 all week long and for every class. bring as many friends as you want and as many times as they want to come. Lets grow and build this great gym together. 

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! Lets get those Facebook Check in’s going post funny pictures, Hashtags and Pr’s. Help spread the great work and community of CrossFit 2.2

Wednesday CrossFit Classes

RX: 1  Overhead Press @ 9 RPE superset with 6 Alternating  Pistols Every Minute on The Minute for 7min. Then, run 800m, 10  Snatches (50/70), run 400, 8 Snatches (55/80), Run 200, 6 Snatches (60/90), Run 100, 4 Snatches (65/100).

Gold: 3  Overhead Press @ 9 RPE superset with 4 Alternating Pistols Every Minute on The Minute for 7min. run 800m, 10 Snatches (30/40), run 400, 8 Snatches (35/50), Run 200, 6 Snatches (40/60), Run 100, 4 Snatches (45/70).

Silver: 5 Overhead Press superset with 6 Air Squats Every Minute on The Minute for 7min. run 800m, 10 Power Snatches (Bar), run 400, 8 Power Snatches (Bar), Run 200, 6 Power Snatches (Bar), Run 100, Power 4 Snatches (Bar).

Endurance: max effort 250m row, max effort 500, max effort 1000. 1:1 work rest.

Post WOD : 4 X 15 GHD’s

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March 10

Alex

Bring a Friend WEEK  !!! 

We will be having our Bring a friend week March 23-38 all week long and for every class. bring as many friends as you want and as many times as they want to come. Lets grow and build this great gym together. 

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! Lets get those Facebook Check in’s going post funny pictures, Hashtags and Pr’s. Help spread the great work and community of CrossFit 2.2

Tuesday CrossFit Classes

Rx : 1 C&J 7min EMOM @9 RPE. Then, AMRAP 12min. 5yd HSW, 10BMU, 5yd, HSW, 20 PC (50/70), 5yd HSW, 30 KB Swings (55/70), 5yd HSW, 40 Pull ups (BF if you have them), 5yd HSW. Repeat starting at BMU.

Gold : 3 C&J 7min EMOM @9 RPE. Then, AMRAP 12min. 2 wall walk, 10 CTB, 2 wall walk, 20 PC (35/55), 2 wall walk, 30 KB Swings 35/55, 2 wall walk, 40 Pull ups, 2 wall walk. Repeat starting at CTB.

Silver : 3 P.C.&J 7min EMOM @9 RPE. Then, AMRAP 12min. 1WW, 10 Pull-ups, 1WW, 20 PC (25/40), 1WW, 30 KB Swings 25/35, 1WW, 40 Jumping Pull-ups, 1WW. Repeat starting at Pull-ups.

Endurance : 6x25yds, t-test x3, L-drill x3, Star drill x4 (2 e.w). Maex effort box jump.  

Post WOD : 3 X 20 v-ups

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March 9

 

 

Spartan phrase pronounced "Molan Labe", which means "come and take". CrossFit 2.2 members doing some handstand push-ups.

Spartan phrase pronounced “Molan Labe”, which means “come and take”. CrossFit 2.2 members doing some handstand push-ups.

Our member Dawn lost her phone at open gym Sunday. If you were at Open gym please double check your bags to make sure it accidentally did not get dropped or pick up by accident. Thanks all.

Again Thank you to all who came out and supported at the Friday Night Lights. All the judges and people that helped Thank you. We look forward to having everyone back again next this Friday. This weeks Team Challenge will be who has the best #sockgame. So go out and find some crazy socks to sport during the Open WOD.

Bring a Friend WEEK  !!! 

We will be having our Bring a friend week March 23-38 all week long and for every class. bring as many friends as you want and as many times as they want to come. Lets grow and build this great gym together. 

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! Lets get those Facebook Check in’s going post funny pictures, Hashtags and Pr’s. Help spread the great work and community of CrossFit 2.2

Monday CrossFit Classes

Rx : 1 Box Squat 7min EMOM @9 RPE. 100 Double unders, then 3 rounds 25 wall balls and 25 burpees, 100 double unders. 14min cap

Gold : 3 Box Squat 7min EMOM @9 RPE. 50 Double unders, then 3 rounds 25 wall balls and 25 burpees, 50 double unders. 14min cap

Silver : 5 Box Squat 7min EMOM. 100 Single unders, then 3 rounds 20 wall balls and 20 burpees, 100 Single unders. 14min cap

Endurance : Sleds 4 x40 (70/100)

Post WOD : Hanging Wipers 3×8

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March 6

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Friday Night Lights BLACK TEAM Vs Red Team #REDISDEAD

WOD 15.2 will be announced and movement standards will be went through starting at 430pm. 

-Sing up for heats on the white board.

-Warmups will be conducted on your own

-Heats will start around 5-515pm 

-There will be a sign up on the white board in the morning for dedicated judges, if you can only judge once or you want to judge the entire time its up to you but ALL help is greatly appreciated. 

-This weeks Team Challenge is to dress up and outfit your self with as much CrossFit Gear that you can wear at one time..Get CrossFitted OUT !!!!!

- We look forward to another great turn out, please bring Family and Friends all are welcome. TAKE PICTURES and VIDEO 

RX: OHS @ 30/42K and CTB

Scaled : OHS @ 20/30K and Chin over Bar Pull-ups

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