OMG, not that sort of SPEED; the SPEED at which you carry out a task, move or operate. I have two rates of SPEED – slow and stopped – unless there is a coach standing next to me then I try to make an extra effort and increase my rate of SPEED.

If you are a runner, it is quite satisfying to be able to pass other runners in the second half of a race (you’ve worked on your STAMINA) and then really turn up the power and speed across the finish line.

However to get that sort of result, running a few extra miles each week won’t work. As with any sport or every day activities, you have to do strengthening exercises on a regular basis and not just sport specific. Overall body strengthening, from the core outwards, will help increase your SPEED. And that is why working out using the CrossFit methodology is so beneficial. 

The first exercise that popped up in my search for increasing SPEED was ….. the box jump (you thought I was going to say burpees but I am sure they are good too).

So runner, walker, wrestler, baseball player, parent or guardian with lively children ….. get some expert advice (avoids injury) and do it speedily.

At this juncture, may I suggest you coordinate with our experienced coaches and have them work on a plan to get you to where you want.


FREE TRIAL CLASS – Learn in the class setting with personal attention to the details. Call, text or email Coach Anna when you would like to come so we can make the necessary arrangements for you. Text New member to (412) 772-4264

Pulling the cord to start the mower – kettlebell clean, playing a musical instrument – maintain good posture – core strength, chasing a ball – children playing – baseball – football – lacrosse – running endurance, lifting a kettle to pour hot water – grip strength – shoulder and arm strength – farmers carries; this is how CrossFit translates into every day life. You are already doing CrossFit.

Free Trial Class schedule: Mon-Fri 5:30, 6:30, 9:00am; 12:10, 4:00, 5:00, 6:00, 7:00pm (No 7:00pm on Fridays)


Sweat & Sip Plus a Little Krush Shopping And Lots Of Other Stuff Too, Saturday 30 March 6:30pm

The quicker you speed through the sweat portion, the more time you will have to Sip and Shop.

To RSVP, text  Sweat and sip to (412) 772-4264


19.5 announcement at 8pm At least it won’t be strict handstand push upset maybe box jumps. 

Friday Night Lights : first heat begins around 4pm. 

Hey, a shout-out to FML. Please bring in your own score sheet.

Last Open workout – celebrate by sharing a dish,  come and/or stay for a chat.

Good luck in the WOD. 


Saturday, 23 March 2019 

9:00 FREE Adult Community Class – no membership required

10:30 Members’ WOD (not available for FREE Trial class offer)

Sunday, 24 March 2019 T2 Fitness classes 

8:00 SWEAT (Ladies only)

9:00 Cycle on Sunday

10:00 Row Zone!

Tuesday, 26 March 2019 T2 Fitness

10:30 Cycle on Tuesday

T2 Fitness – No membership required : sign-up preferred 


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_


T2 Kids, Preteens & Teens: practicing Pistols takes time and patience. Once mastered, then you learn how to speed through a set.


This week’s tasty dish: Paleo Glazed Baked Sweet Potatoes

Maple syrup, melted coconut oil and lemon juice.    Paleo Grubs

Today’s Fun/Trivia: Spring Equinox (I know it was yesterday but …)

Spring Equinox 2019 in Northern Hemisphere will be at 5:58 PM on Wednesday, March 20 (All times are in Eastern Time)


A:  This egg folklore became popular in 1945 following a LIFE article about the spring adage. “The origins of this myth are attributed to stories that the ancient Chinese would create displays of eggs standing on end during the first day of spring,” John Millis, assistant professor of physics and astronomy at Anderson University. “The ancient Chinese celebrated the first day of spring about six weeks earlier than the equinox” so it’s not just on the equinox itself. (For the rest of the answer, visit The Old Farmers Almanac


T2 CrossFit Team


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

Sweat & Sip Plus a Little Krush Shopping And Lots Of Other Stuff Too, Saturday 30 March   To RSVP, text Sweat and sip to (412) 772-4264

Ladies, save the date : Open to all ladies who revel in good company, members and non-members. Details on Facebook Event page.


USA Weightlifting Level 1 Course, June 8-9th 2019 will be hosted by T2 Crossfit. Make a note of the date. Registration and more details to follow soon.


To read about Paris’s and Anna’s journey to qualify to represent USA at the Tokyo Olympic Games 2020, click here Henken : Tobias Sailing


Please share with me, dates of events in which you are participating, to which you would like to bring attention: road races, competitions, fundraisers …


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.


Thank you for reading the blog on the T2 webpage. If you would like to receive it by email, please scroll down to the bottom of the Home page and Join Our Mailing List by entering your email address.



Author jtunnicliffe

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