Knowledge Bombs

Announcements

Hello T2CF Members!

This is a friendly notice to let all of you know that our drink prices will be going up as of May 1st, 2023.

I have tried to keep them as low as possible, but it just isn’t sustainable any longer. In my 10 years at the gym I have raised membership prices twice and I have NEVER changed the drink prices. But as all of you know, things just keep going up and I can no longer keep these prices the same.

Also, there are (3) options in which to pay for our products in our store.

Option 1 – Cash. I will provide more change in the dish in the refrigerator if needed. NO IOU’s. This is totally on the honor system and I really wish to keep it that way. It’s one of our “unique” qualities of Turn 2 CrossFit.

Option 2 – Venmo. My QR code is on the refrigerator and my Venmo is @Tony-Turski. Please do this right away when you grab product. Often times members tend to forget they got something and never remember to go back and pay it.

Option 3 – The Black Box. This the box that is above the keyboard. There you can create a card for yourself and charge it to your Credit Card on file. I charge everything from there towards the end of every month. Please be sure to be SPECIFIC as to what you take. i.e. “salt” Box or Packet? & “Protein” Drink or Bag? And if you are not sure how to go about this, ask a coach on duty. They should be able to help you out.

I can’t thank you all enough for being such loyal and wonderful members and making our gym the absolute best CrossFit gym in the area. As always, I am here for you with any questions that you have.

Have a wonder night,

Coach Tony

Turn2CrossFit – CrossFit

Warm-up

3 min Bike/Ski/Row

Burgener Warm up

10 min EMOM

1 Snatch Pull

1 Power Snatch

1 Squat Snatch

1 Hang Snatch+1 Snatch+1 Hang Snatch (No Measure)

Announcements

Hello T2CF Members!

This is a friendly notice to let all of you know that our drink prices will be going up as of May 1st, 2023.

I have tried to keep them as low as possible, but it just isn’t sustainable any longer. In my 10 years at the gym I have raised membership prices twice and I have NEVER changed the drink prices. But as all of you know, things just keep going up and I can no longer keep these prices the same.

Also, there are (3) options in which to pay for our products in our store.

Option 1 – Cash. I will provide more change in the dish in the refrigerator if needed. NO IOU’s. This is totally on the honor system and I really wish to keep it that way. It’s one of our “unique” qualities of Turn 2 CrossFit.

Option 2 – Venmo. My QR code is on the refrigerator and my Venmo is @Tony-Turski. Please do this right away when you grab product. Often times members tend to forget they got something and never remember to go back and pay it.

Option 3 – The Black Box. This the box that is above the keyboard. There you can create a card for yourself and charge it to your Credit Card on file. I charge everything from there towards the end of every month. Please be sure to be SPECIFIC as to what you take. i.e. “salt” Box or Packet? & “Protein” Drink or Bag? And if you are not sure how to go about this, ask a coach on duty. They should be able to help you out.

I can’t thank you all enough for being such loyal and wonderful members and making our gym the absolute best CrossFit gym in the area. As always, I am here for you with any questions that you have.

Have a wonder night,

Coach Tony

Turn2CrossFit – Endurance Club

Peach Season, Agility Test, and Abs for Teasin’ (AMRAP – Rounds and Reps)

50min AMRAP

Johnny Tippy Toe = Tip Toe – split lunge- jump and land

Announcements

Hello T2CF Members!

This is a friendly notice to let all of you know that our drink prices will be going up as of May 1st, 2023.

I have tried to keep them as low as possible, but it just isn’t sustainable any longer. In my 10 years at the gym I have raised membership prices twice and I have NEVER changed the drink prices. But as all of you know, things just keep going up and I can no longer keep these prices the same.

Also, there are (3) options in which to pay for our products in our store.

Option 1 – Cash. I will provide more change in the dish in the refrigerator if needed. NO IOU’s. This is totally on the honor system and I really wish to keep it that way. It’s one of our “unique” qualities of Turn 2 CrossFit.

Option 2 – Venmo. My QR code is on the refrigerator and my Venmo is @Tony-Turski. Please do this right away when you grab product. Often times members tend to forget they got something and never remember to go back and pay it.

Option 3 – The Black Box. This the box that is above the keyboard. There you can create a card for yourself and charge it to your Credit Card on file. I charge everything from there towards the end of every month. Please be sure to be SPECIFIC as to what you take. i.e. “salt” Box or Packet? & “Protein” Drink or Bag? And if you are not sure how to go about this, ask a coach on duty. They should be able to help you out.

I can’t thank you all enough for being such loyal and wonderful members and making our gym the absolute best CrossFit gym in the area. As always, I am here for you with any questions that you have.

Have a wonder night,

Coach Tony

Turn2CrossFit – CrossFit

Saturday Partner WOD (AMRAP – Rounds and Reps)

Time Keeper style:

-200m KB OH carry 53’s/35’s

-200m KB front rack carry

-200m KB farmer carry

*AMRP*

20 deadlift 225/155

20 DB box step ups 50/35

20 burpees

*CASH OUT*

500m PARTNER MedBall CARRY 20/14
Partner A completes 200m KB OH carry, while Partner B starts AMRAP. When Partner A comes back, he/she picks up the AMRAP where Partner B left off. Continue this way until each athlete finishes the 200m KB farmer carry. When each have completed all 3 200m’s, run 500m together with a single MedBAll. Put your final time in the notes. The AMRAP is your score.

Announcements

Hello T2CF Members!

This is a friendly notice to let all of you know that our drink prices will be going up as of May 1st, 2023.

I have tried to keep them as low as possible, but it just isn’t sustainable any longer. In my 10 years at the gym I have raised membership prices twice and I have NEVER changed the drink prices. But as all of you know, things just keep going up and I can no longer keep these prices the same.

Also, there are (3) options in which to pay for our products in our store.

Option 1 – Cash. I will provide more change in the dish in the refrigerator if needed. NO IOU’s. This is totally on the honor system and I really wish to keep it that way. It’s one of our “unique” qualities of Turn 2 CrossFit.

Option 2 – Venmo. My QR code is on the refrigerator and my Venmo is @Tony-Turski. Please do this right away when you grab product. Often times members tend to forget they got something and never remember to go back and pay it.

Option 3 – The Black Box. This the box that is above the keyboard. There you can create a card for yourself and charge it to your Credit Card on file. I charge everything from there towards the end of every month. Please be sure to be SPECIFIC as to what you take. i.e. “salt” Box or Packet? & “Protein” Drink or Bag? And if you are not sure how to go about this, ask a coach on duty. They should be able to help you out.

I can’t thank you all enough for being such loyal and wonderful members and making our gym the absolute best CrossFit gym in the area. As always, I am here for you with any questions that you have.

Have a wonder night,

Coach Tony

Turn2CrossFit – CrossFit

Warm-up

400m row, run, ski, or 1000m bike

10m quad stretch

10m lateral lunges

10 banded pull aparts (OH & across chest)

10 banded shoulder presses

*3 rounds of*

100m run or ski

5 light weight DB power cleans or 45/35

5 DB push press or push jerk 45/36

“Officer Jason Knox” (AMRAP – Rounds and Reps)

AMRAP in 20 minutes-

5 Dumbbell Deadlifts (2×50/35 lb)

6 Dumbbell Hang Cleans (2×50/35 lb)

7 Dumbbell Front Squats (2×50/35 lb)

8 Dumbbell Push Presses (2×50/35 lb)

35 Double-Unders

200 meter Run

Buy-In: 54 second Silence
This hero workout is dedicated to Officer Jason Knox, Houston Police Dept. (35) who waskilledin the line of duty on May 2, 2020, when the Houston Police Dept. helicopter he was in, crashed.

The WOD was designed and submitted by Jojo Flores@jojofromhoustonand validated by Coach Felipe Gallegos@htx_flipfitboth of whom are SWAT Team Members for HPD and coworkers of Officer Knox.

According to JoJo, the rep scheme signifies:

– 54 seconds for the transport of Officer Jason to the funeral home on May 4 (5/4)

– 20 minute AMRAP and 5 Dumbbell Deadlifts for the date when the crash happened

– 7 Front Squats and 6 Hang Cleans for the date when Officer Knox joined HPD, July 7, 2006

– 8 Push Presses for his 8 years in service

– 35 Double-Unders for his age when he passed

Partner Workout (Time)

For Time:

100 Abmat Sit-ups (one athlete works at a time)

then

20 Rounds- (I go, you go)

13/10 Cal Ski

5 Hang Power Cleans 135/95

5 Push Jerk

then

Accumulate 200m Bear Hug Sandbag Carry (90/70)

while partner holds plank position
Rx+= GHD Sit-ups, 155/105, 150/100 Sandbag Carry

30 MINUTE TIME CAP

Announcements

Hello T2CF Members!

This is a friendly notice to let all of you know that our drink prices will be going up as of May 1st, 2023.

I have tried to keep them as low as possible, but it just isn’t sustainable any longer. In my 10 years at the gym I have raised membership prices twice and I have NEVER changed the drink prices. But as all of you know, things just keep going up and I can no longer keep these prices the same.

Also, there are (3) options in which to pay for our products in our store.

Option 1 – Cash. I will provide more change in the dish in the refrigerator if needed. NO IOU’s. This is totally on the honor system and I really wish to keep it that way. It’s one of our “unique” qualities of Turn 2 CrossFit.

Option 2 – Venmo. My QR code is on the refrigerator and my Venmo is @Tony-Turski. Please do this right away when you grab product. Often times members tend to forget they got something and never remember to go back and pay it.

Option 3 – The Black Box. This the box that is above the keyboard. There you can create a card for yourself and charge it to your Credit Card on file. I charge everything from there towards the end of every month. Please be sure to be SPECIFIC as to what you take. i.e. “salt” Box or Packet? & “Protein” Drink or Bag? And if you are not sure how to go about this, ask a coach on duty. They should be able to help you out.

I can’t thank you all enough for being such loyal and wonderful members and making our gym the absolute best CrossFit gym in the area. As always, I am here for you with any questions that you have.

Have a wonder night,

Coach Tony

Turn2CrossFit – CrossFit

Warm-up

On a 9:00 min clock:

400m row or run

couch stretch

10m elbow/reach stretch

PVC pass throughs and shoulder stretches

10 warrior squats

*AMRAP OF*

-10 kip swings

-5 ring rows

-3 air squats

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

“Fiddle Leaf Fig” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

2 Rounds of “Cindy”

1 Squat Snatch 95/65

**Add 1 Squat Snatch every round completed.
Rx+= 135/95

“Cindy”

5 Pullups

10 Pushups

15 Air Squats

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike

pigeon stretch

90/90 hip stretch

Banded Achilles stretch

*3 rounds of*

7/5 cal bike

5 back squats

20 singles/DU’s

Back Squat

20 Minutes to build to heavy 1 rep Back Squat. Use the following rep scheme to warm up 5-4-3-2-1-1-1-1…

Rest 2-3 Minutes between sets.

“Spider Plant” (Time)

4 Rounds For Time:

25 Wallballs 20/14

15/12 Cal Bike

50 Double Unders

Turn2CrossFit – CrossFit

Warm-up

Fish game

iron cross

thread the needle

*3 rounds of :30 sec on*

-row

-HS hold

-SA devil press 35/26

Fish game (Distance)

row fish game

Handstand Walk

2 Minute AMRAP:

Max distance HS Walk

*scaled versions

-Wall Walks (Max Reps)

-Bear Crawls (Max Distance)

Choose one version of this to complete. We will be retesting this at the end of the cycle.
We are using this as a retest. Disregard the note above.

Choose one version of this to complete.

“Moth Orchid” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

300m Row

3 Wall Walks

10 S.A. Devil Presses 50/35
100m= 1 rep

*Alternate arms on the Devil Press

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