CrossFit 2232

CrossFit 2232 opened in late 2011 by Jama and Amy Anders. Their vision was twofold: to create a facility to help get people into the best shape of their lives and to create a tight knit community of athletes of all fitness levels and walks of life. Step inside our doors and you'll see why we aren't like other gyms. Join us for a month and you'll never want to miss a workout again.
CrossFit 2232
CrossFit 2232 shared a post.Wednesday, April 17th, 2019 at 2:21pm
Bowling anyone?
CrossFit 2232
CrossFit 2232Monday, April 15th, 2019 at 3:13pm
In my pursuit of competitive fitness last year I enjoyed and learned from the repetition and practice of movement as well as the frequency and consistency of single modalities (biking, rowing, running, weightlifting, etc) practiced almost exclusively and repeated with intensity. As well, I gained quite a bit of physical and mental feedback while repeating workouts and scaling up or down intensity of those workouts. Many times we would perform the same but more intense version of a workout 3 weeks in a row. The information gained was valuable and physical demands measurable.

I say all that because I have been locking in the next three months of workouts and while doing so I ran into Greg Glassman's (founder of CF) article on Understanding CrossFit. He says some things about CrossFit that sound great but if not applied then it's only filler for a great methodology of which we practice daily. However, what he says should be applied. One of the things that kept popping in my head while programming was something I remembered reading long ago, "measurable, observable, and repeatable." And then while reading the article again more recently, he calls our approach to fitness as evidence based fitness. Everything we do in the box becomes evidence of the effectiveness of the program and in actuality so does much of what we do outside of it but I'll focus on what I can directly control.

CrossFit is "constantly varied functional movements performed at high intensity" and it involves moving large loads long distances over different time and modal domains. This means we do "work" in a lot of different ways but as Glassman says it should be measurable, observable, and repeatable.

If you made it that far let's talk about what we have coming up for April, May, June, and July. Monday and Tuesday will be WOD practice. You will practice while performing the WOD. The idea is to focus on movement, breathing, and smoother transitions. You can't just play ball and expect to get better. This will also be a day that includes pullups and some skill work plus eccentrics or AKA bodybuilding. Tuesday will be a squat day for 12 weeks straight plus WOD practice. Wednesday you will find your longer day. At least 30-50mins of continuous work on that day. Thursdays will be an eccentric day plus Oly work. Finally, Friday will be a competitive day. This is the day to play ball and go all out each week. Workouts will come in three week waves where you will build on the previous weeks wods. You will find a way to scale it up from the previous but maintain the desired intensity of that workout.

Finally and Lastly, this will all culminate on a July 2nd in house mock meet. An olympic weightlifting competition with judges, 3 attempts and all that fun stuff. Get a singlet and make it legit.
CrossFit 2232
CrossFit 2232Friday, March 29th, 2019 at 8:39pm
Just a couple of more days till we start this Spring/Summer off right. Look forward to seeing goals met over the warmer months. Get data. Get Tanked! Monday



Latest Blog Posts

WOD TUESDAY 3-8-2016
82 Turkish Get Ups in honor of the 82nd Airborne Division. A favorite of Coach Jama. Read more.
W.O.D. 2-24-2016
Air Dyne Max effort / max calories 20 sec on / 1:40 off 5 rounds How bad could it be? Read more.
W.O.D. Tuesday 2-23-2016 “Franabel”
For Time: 21 thrusters 135/95 21 pullups 10 snatches 135/95 15 thrusters 15 pullups 10 snatches 9 thrusters 9 pullups Read more.
W.O.D. Monday 2-22-2016
Been some time since we posted a workout but here we go. Look out for a short blog to follow. Read more.
To Lift or Not to Lift
Recently some questions have arisen concerning the training of young athletes.  Personally those opposed to the concept amaze me.  Have Read more.
WOD Friday 2-5-2016
Tabata 8 rounds 20 sec on 10 sec off: Striking Pikes Skilled singles Slamballs Slamball lunges Mtn. Climbers Read more.
WOD Thursday 2-4-2016
Open workout 12.2 Lots of snatchin’ Mute Sports Equipment will be here making jump ropes. Customized to you! They also Read more.
W.O.D. Thursday 1-14-16
Weightlifting for those who ask if we do cardio. Every 20 second for 7min: Clean and Jerk 165/110 8min EMOM Read more.
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