January 14

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Great Job by all on the Goal Setting testing that was done yesterday…we look forward to your improvements in 30 days.

Jan 22nd Goal Setting Seminar at 5:00pm both days. This workshop is completely FREE. We will go over developing S.M.A.R.T. Goals, the steps for turning a desire into a reality, the characteristics of a persistent mind, and much more. Register ahead of time in Zen Planner! Here for the 22nd

New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

February 6th and 7th Nutrition and Movement Seminar Presented by Armand and Sarah McCormick for more info and to register click Here

Rx : 1 OHP emom 6 min @10rpe then 1push press emom 6 min @ 10 rpe. Then, 15 min As Many Rounds As Possible of 100m Row, 10 Box Jump’s (20/24), and 15 Shoulder to Overhead (45/72). Refer to 5/14/2013

Gold : 3 OHP emom 6 min @10rpe then 3push press emom 6 min @ 10 rpe. Then, 15 min As Many Rounds As Possible of 100m Row, 10 Box Jump’s (20), and 15 Shoulder to Overhead (35/50)

Silver : 5 OHP emom 6 min @10rpe then 5push press emom 6 min @ 10 rpe. Then, 15 min As Many Rounds As Possible of 100m Row, 5 Box Jump’s (20), and 10 Shoulder to Overhead (15/30)

Endurance : 10min. Cindy

Post WOD : 5 X 10 Russian Twist Heavy

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January 13

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Bring a Friend Day ALL Day today.

We will also be testing for the goal setting seminar today, please make sure you record your scores either on your goal sheet or on a piece of paper or the blog. If you have not attended the Goal Setting Seminar but still want to there will be another one on the 22nd of this Month and your Testing Scores will still count.

Jan 22nd Goal Setting Seminar at 5:00pm both days. This workshop is completely FREE. We will go over developing S.M.A.R.T. Goals, the steps for turning a desire into a reality, the characteristics of a persistent mind, and much more. Register ahead of time in Zen Planner! Here for the 22nd

New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

February 6th and 7th Nutrition and Movement Seminar Presented by Armand and Sarah McCormick for more info and to register click Here

Rx : 1 Back Squat @10 RPE EMOM for 6 min, Then capacity testing.

Gold : 3 Back Squats @10 RPE EMOM for 6 min, Then Capacity testing

Silver : 5 Back Squats EMOM for 6 min, Then Capacity testing

Movements as follows:

1) 2 Minutes Max Burpees
1 minute Break
2) 2 Minutes Max Strict Pull-Ups (Note Band Used)
1 Minute Break
3) 2 Minute Max Wall-balls (Note Weight of Ball)
1 Minute Break
4) 2 Minute Max Sit-Ups (Ab Mat or GHD)
1 Minute Break
5) 2 Minute Max Box Jump (Note Box Height)
1 Minute Break
6) 2 Minute Hand-Release Push-ups
1 Minute Break
7) 2 Minute Max Kettle Bell Swings (Note KB Weight)
1 Minute Break
8) 2 Minute Max Double/Single Unders
1 Minute Break
9) 2 Minute Max Calorie Row (Note Damper Setting)
1 Minute Break
10) 2 Minute Wall-Ball / Box Squats (Sit on wall-ball or box to standardize depth)

Endurance : emom 8 min 1 rope climb, 30 double unders

Post WOD : 5 X 10 Sec L-Sit

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January 12

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Bring  A Friend Day will be January 13th and 27th of this Month..We have always had a great turnout from everyone lets keep it up.

New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

February 6th and 7th Nutrition and Movement Seminar Presented by Armand and Sarah McCormick for more info and to register click Here

RX: 1 Clean and Jerk Every Minute on The Minute for 6 min. @10 RPE. Then, 5 rounds for time of 30 Air Squats, 5Bar Muscle Ups, 5  Hang Power Clean (65/100) and 5  Toes To Bar. 10min Cap.refer to 11/13/2014

Gold: 3 Clean and Jerk Every Minute on The Minute for 6 min. @10 RPE. Then, 5 rounds for time of 30 Air Squats, 5 Bar Muscle Up Attempts or Chest To Bar Pull Ups, 5 Hang Power Cleans (50/70) and 5 Toes To Bar 10min Cap. refer to 11/13/2014

Silver: 5 Clean and Jerks Every Minute on The Minute for 6 min. Then, 5 rounds for time of 30 Air Squats, 5 Pull Ups, 5 Hang Power Cleans (bar) and 5 Knee raise 10min Cap. refer to 11/13/2014

Endurance: 4x25yd sprints, 5 pro agilities, 5 short shuttles, 3x250m sprints on row with 1:1 w/r

Post WOD : 3 ROUNDS 10 GHD’S AND 10 HAMMY d’S

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January 10

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No Regular Classes in the Morning due to our Strength Seminar starting at 830AM.

There is still time to Sign up on Zen Planner or we will be able to accept walk ins. Members and Non Members welcome.

Gym will be Open at 7am for anyone that wants to get some work in before the seminar.

 

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January 9

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NO 5AM AND 6AM CLASSES IN THE MORNING…CLASSES WILL RESUME AT 930AM

New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

Jan 10th Strength Seminar but by on by Ken and The Anvil Gym for more details and to register click HERE

February 6th and 7th Nutrition and Movement Seminar Presented by Armand and Sarah McCormick for more info and to register click Here

RX: 5min Every Minute on The Minute of 2 Power Snatch + Hang Power Snatch @ 8 RPE. Then, Every Minute on The Minute for 18min do 4 Strict Handstand Push Ups, 6 Strict Pull Ups, 8 Alternating Pistols.

Gold: 5min Every Minute on The Minute of 2 Power Snatch + Hang Power Snatch @ 8 RPE. Then, Every Minute on The Minute for 18min do 2 Strict Handstand Push Ups, 4 Strict Pull Ups, 6 alternating Pistols.

Silver: 5min Every Minute on The Minute of 2 Power Snatch + Hang Power Snatch. Then, Every Minute on The Minute for 18min do 4 Push ups, 6 Jumping Pull Ups, 8 Air Squats.

Endurance: 5x10sec force treadmill sprints.

Post wod : 5 rounds of 12 TTB and 5 Side Bridge Leg raises to each Side.

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January 8

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Goal Setting Seminar

Jan 8th and 22nd Goal Setting Seminar at 5:00pm both days. This workshop is completely FREE. We will go over developing S.M.A.R.T. Goals, the steps for turning a desire into a reality, the characteristics of a persistent mind, and much more. Register ahead of time in Zen Planner! Register Here for the 8th , and Here for the 22nd

New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

Jan 10th Strength Seminar but by on by Ken and The Anvil Gym for more details and to register click HERE

February 6th and 7th Nutrition and Movement Seminar Presented by Armand and Sarah McCormick for more info and to register click Here

Open gym 5am-1030am, 330-630pm, the oly room will be in use during the Goal setting seminar, please be respectful to the seminar that will be going on.

Mobility WOD 6am no 5pm class

 

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January 7

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New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

Jan 10th Strength Seminar but by on by Ken and The Anvil Gym for more details and to register click HERE

Jan 8th and 22nd Goal Setting Seminar at 5:00pm both days! Register ahead of time in Zen Planner!

February 6th and 7th Nutrition and Movement Seminar Presented by Armand and Sarah McCormick for more info and to register click Here

RX: 5min Every Minute on The Minute of  2 Clean Front Squat @ 8 RPE. Then, 5-4-3-2-1 Front Squats (70/100) and Burpees. At 5 min begin 5-4-3-2-1 Back Squats and Burpees. At 10min begin 5-4-3-2-1  Power Cleans and Burpees. Time Cap 15min.

Gold: 5min Every Minute on The Minute of  2 Clean + Front Squat @ 8 RPE. Then, 5-4-3-2-1 Front Squats (50/85) and Burpees. At 5 min begin 5-4-3-2-1 Back Squats and Burpees. At 10min begin 5-4-3-2-1 Power Cleans and Burpees. Time Cap 15min.

Silver: 5min Every Minute on The Minute of 2 Clean + Front Squat. Then, 5-4-3-2-1 Front Squats (20/30) and Burpees. At 5 min begin 5-4-3-2-1 Back Squats and Burpees. At 10min begin 5-4-3-2-1 Power Cleans and Burpees. Time Cap 15min.

Endurance: Short Shuttle x5, Pro Agility x5. max height Box Jump.

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January 6

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New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

Jan 10th Strength Seminar but by on by Ken and The Anvil Gym for more details and to register click HERE

Jan 8th and 22nd Goal Setting Seminar at 5:00pm both days! Register ahead of time in Zen Planner!

February 6th and 7th Nutrition and Movement Seminar Presented by Armand and Sarah McCormick for more info and to register click Here

RX: 5min Every Minute on The Minute of  5 Deadlifts @ 8 RPE. Then, 2 rounds of 50 Toes To Bar, 50 yd Handstand Walks., and 50 Kettlebell Swings (35/55). Time cap 18min

Gold: 5min Every Minute on The Minute of 5 Deadlifts @ 8 RPE.  Then, 2 rounds of 30 Toes To Bar, 30 ydHandstand Walks., and 30 Kettlebell Swings (35/55). Time cap 18min

Silver: 5min Every Minute on The Minute of  5 Deadlifts.  Then, 2 rounds of 30 Knees To Elbows, 50yd Bear Crawl, and 50 Kettlebell Swings (25/35). Time cap 18min

Endurance: 12min AMRAP 5 Overhead Squats and 1 300m shuttle run

Post WOD : 3rounds 10 GHD Sit Ups and 10 Hammy Dev.

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January 5

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New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy

an 10th Strength Seminar but by on by Ken and The Anvil Gym for more details and to register click HERE

Jan 8th and 22nd Goal Setting Seminar at 5:00pm both days! Register ahead of time in Zen Planner!

February 6th and 7th Nutrition and Movement Seminar Presented by Armand and Sarah McCormick for more info and to register click Here

Rx : 5min emom 5 box squats @ 8 Rpe. Then, 15min Amrap 3ROPE CLIMBS, 12 ring dips, 21 wallballs (14/20).

Gold  : 5min emom 5 box squats @ 8 Rpe. Then, 15min Amrap 1 ROPE CLIMBS 15′, 12 ring dips, 21 wallballs (14/20) 9′.

Silver : 5min emom 5 box squats. Then, 15min Amrap 3 rope climb attemts, 12 box dips, 21 wallballs (10/14).

Endurance : 10min AMRAP 5 HSPU, 30 DOuble Unders

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

 

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January 3

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New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at sales@crossfit2point2.com to set up their memberships and Foundations classes!

Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy!

Reebok Shoe sales 30% off all orders until Jan 1 on all Nano 4’s and Lifter and Lifter Plus, ask a coach how.

Jan 1 Barbell club starts, meeting Saturday at 1035am after the 915am class

Teams of Two complete

6 rounds

2 Power Cleans @ 80/100k and 3 Ring Muscle Ups

5 rounds

4 DL @ 80/100k  and 6 Pull ups

4 rounds

8 Power Snatch @40/60k and 12 TTB

3 rounds

16 Shoulder to Overhead @40/60k and 24 Burpees

2 rounds

32 back squats @40k/60k and 48 HSPU

50 Min cap for all work to be performed can break up work anyway as long 1 person is working at a time and all work is completed before moving on to next  movement or section of work.

Same gender pairs and Scale movements and weights as needed.

Post WOD  : 5 X 10 Sec L-sit

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