Jack had to be pretty agile to get clean over the flame without burning his bum. Apparently, jumping over a candlestick was a “form of fortune telling and a sport”. (Jack Be Nimble, Jack Be Quick)

But seriously, “Agility or nimbleness is the ability to change the body’s position efficiently, and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.” (Agility)

(Practicing and preparing for handstands/handstand pushups w/Coach Paul Sebastian)

‘Agility’ is often thought of in terms of sports’ specific movements, eg in basketball, football, track and field, fencing etc but in everyday life, agility is a pretty important skill to have too. Have you every been carrying grocery bags up steps and tripped? Depending on how agile you are, either you face-plant and the eggs get scrambled or you manage, through quick reflexes and accuracy (see last week’s blog) to replace your foot, and save yourself and the eggs. 

Agility is, like accuracy, a neurological skill, so it is a skill learned in the brain. Lots of repetitions of light load and not in a workout. (How Fit Are You? CrossFit Journal)


Bring-A-Friend Day – Friday 1st February (tomorrow) I hope you have been working on your huge social network and have managed to encourage at least one friend to come and see what it is all about. And if they like what they see on Friday, they are welcome to try the 2-day Introductory Class on Monday and Tuesday.



Fundamental Class: There will be a 2-day Introductory Class February 4th and 5th at 6pm – first day is free. If you enjoy it, come back and complete the second day  Call 412-277-5922 or email office.t2crossfit@gmail.com to reserve your spot. A good way to give you a baseline on your accuracy, agility and other skills.


And speaking about social networking, please keep sharing the information about the AnnaParis2020.com fundraiser being held at T2 CrossFit on Saturday, 9 February. Bring friends and family. And if you can’t make it, but would like to help support, there is a link to a Crowdrise page.  All the information you need can be found through this link:  AnnaParis2020.com   Or you can ask Joe Yost at joe@YostTeam.com


The Lurong Challenge : 3rd workout coming up. Sometimes you need a little mental agility for food planning and prep. You are amazing.

Workouts are officially on Saturday mornings beginning at 8:00am, unless otherwise arranged. Make sure to ask the coach who is in the building.

Coach Matt is the go-to guy again for weights, measurements, questions and queries.


B-I-N-G-O ….. Congratulations to everyone who participated. Hopefully you managed at least a one-line-Bingo. And for those of you who completed the whole card – WTG!!!


“The Opens” Yes, it is that time of year again. For those of you who are new to CrossFit, The Opens are basically a worldwide first round qualifier for the CrossFit Games. No, most of us won’t be going to the Games, at least not as competitors but The Opens fun because the gym community comes together on Friday nights to do the workout together and to cheer on each other.

This year, T2 CrossFit is holding an Intra-Gym Team Competition. Ask Team Captains Coaches Paul, Nicole, Matt or Christian for details. In brief: 

Sign up for the CrossFit Opens

Sign up on the sheet at the gym

Indicate whether you will be performing workouts Rx or Scaled

Wait to hear your team assignment

Good luck. 


Friday, 1 February 2019 


Saturday, 2 February 2019 

9:00 FREE Adult Community Class – no membership required

10:30 Members’ WOD

Sunday, 3 February 2019 T2 Fitness classes 

8:00 SWEAT (Ladies only)

9:00 Cycle on Sunday

10:00 Row Zone!

Tuesday, 5 February 2019 T2 Fitness

10:30 Cycle on Tuesday

No membership required : sign-up preferred 

Monday+Tuesday 4th+5th 2019

Introductory Fundamentals Class email or call for questions and sign-up office.t2crossfit@gmail.com  412 277 5922

Saturday, 9 February 2019



T2 CrossFit members’ Unlimited T2 Fitness subscription available.

SWEAT/CYCLE/ROW ZONE! : For more information, make sure to follow our page on Instagram (search: Top) t2_fitness_   (search: People) @t2_fitness_   #tag us: #t2_fitness_


Touch Up Painting Dan Thomas, Solid Painters, Thank you Dan, the photos of the repaint look amazing. Have to be pretty agile to climb those tall ladders.


Today’s Fun/Trivia: Brain Clutter – Lowest temperature recorded in the continental United States: -70oF at Rogers Pass, Montana (1954) though after the present weather, I wonder if this will still be the case. (Photo from the Bridgeville PA Police Dept Facebook Page)

Be safe. Keep warm.

Yay Burpees! 


T2 CrossFit Team


********Outside The Box: Dates for your diary

T-shirts – t-shirts and long sleeved thermals.


FitAid: please pay for the cans you take. You can now charge your cc charge purchase (2 cans minimum) through the Gym Store on your account. There are step-by-step instructions next to the computer if you need help.


Grocery bags: thank you to everyone who brought in their clean grocery bags. We are taking a break from collecting.


Header photo: Amy B Photography

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Author jtunnicliffe

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