A neutral spine does not mean a ‘straight’ spine. Two new words I learned today – kyphotic and lordotic curves. These are the natural curves that give your spine its strength and allow you to stand up straight. These natural curves of one’s spine helps to support and balance all of one’s insides (organs etc) and muscles. If, on the other hand, one’s spine was straight and vertical, and all organs etc were attached to one side of this ‘pillar’, one would fall over. The curvature provides the counter-balance necessary to keep you upright. So for 99% of the time, when exercising especially weighted exercises, it is important to maintain that neutral spine.

However, occasionally, it is OK and beneficial to perform unweighted movements with a curved or arched spine eg sit ups or similar. These movements help to strengthen supporting muscles for the occasion when you have to lift an odd, awkwardly shaped object where you cannot maintain a neutral spine.    “Vertebral Curves” – CrossFit


It’s hot, you sweat, so “….. most health experts do recommend around two liters a day, or about eight 8-ounce glasses. “This amount can include water, other liquid beverages, and water-dense foods,”…..”   You’re Probably Not Drinking Enough Water – Here Are Two Simple Ways To Check : RealSimple


T2 CrossFit is in the running to be a ‘favorite local business’. Please vote early and often to help get us noticed.




Independence Day, 4 July 2019 Hours

8:30am and 10:00am


Thank you to the person who gifted these to the T2 Kids, Preteens & Teens

Our awesomely supportive T2 Community isn’t necessarily supportive in kyphotic or lordotic terms, but we will welcome you. Come and try one or more of our several options – Free Trial CrossFit Class, Free Community Class, SWEAT, Cycle, Row Zone:

FREE TRIAL CLASS – Learn in the class setting Text New member to (412) 772-4264  or email office.t2crossfit@gmail.com 

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)

Saturday, 29 June 2019 

9:00 FREE Adult Community Class – no membership required

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

Sunday, 30 June 2019 T2 Fitness classes 

8:00 SWEAT (Ladies only)

9:00 Cycle on Sunday

10:00 Row Zone!

Tuesday, 2 July 2019 T2 Fitness

6:00  SWEAT on Tuesday (Ladies only)

10:30 Cycle on Tuesday

Thursday, 4 July 2019 T2 Fitness

6:00  SWEAT on Thursday (Ladies only)

T2 Fitness – No membership required : Sign-up is required 

*****If you would like to take a fitness class, please make sure you sign up the night before.  If there are no sign-ups by 8pm, there will not be a coach, therefore no class.*****


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_


****Row Clinic : Sunday, 30 June @ 11:00am****

This Sunday. Sign Up. You won’t regret it.

Open to All : Sign up: T2 Fitness

***Saturday 7 September : Girls Gone RX

For information on any or all of these events, scroll down to Outside The Box.


T2 Kids, Preteens & Teens: 

Sunday, 7 July @ 1:00pm Special Event: Parent/Child WOD  

T2 Kids, Preteens & Teens, Bring Your Parent To WOD

You don’t get what you wish for; you get what you work for. #minibradletes #t2crossfit #t2crossfitteens #workforit @t2crossfit @crossfitkids

If you have a child (children) who would like to try CrossFit and meet some awesome CrossFit Kids, Preteens and Teens, text New Kid to 412 772 4624 or email t2crossfitkids@gmail.com for more info and to arrange for a free class.


T2 Fitness Challenge Wrap Up ICYI (in case you’re interested):

The T2 Fitness challenge has weighed heavily on our mind . How successful could it be?  Well the results are in. 

Over 60 people registered. Of those who shared their results:

16 shared their pounds lost = total 144# average 7# each

19 shared their inches lost = total 207” average 10” each 

12 specifically shared their waist inches lost = total 42” average 3.5” each

I hope that those of you who stayed the course have chosen to stick with the healthy eating, and looking and feeling good. Paul and I are very happy with our results and continue to shrink although that could be old age too….


Fresh Summer Salads now available from hazelnutcatering.com 

For full salad details and ordering/delivery information, click the link. Delivery to T2 is on Mondays. By all accounts, the salads are amazing. I wish they could be delivered to the boat.


This week’s tasty dish: Grilled Pork Chop and Coleslaw (not quite paleo but pretty close) CrossFit

Today’s Trivia: 

June 29, 19** (fiction) Krypto landed on Earth, Superman, DC Comics

June 29, 2007 – The Apple iPhone (1st generation) was released.


Have a safe and wonderful weekend. Don’t text and drive.


T2 CrossFit Team


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

Congrats to Matt M and SPM for their 3rd place at Validus Games last weekend.

*** Row Clinic: Sunday, 30 June @ 11:00am****

Prerequisite after trial class at Row Zone.

Helps to improve technique generally for WODs and erg rowing for warm-up and cool downs.

Sign up: T2 Fitness

***Girls Gone Rx : Saturday 7 September

Girls Gone Rx is proud to announce our 4th Annual event in Pittsburgh! Our competitions are put on to bring all types of women together through Competing for a Cure.

Start planning with your partners. Two divisions again, Rx and BAM (BadAsses in the Making). For more information and how to decide which division is right for your team, check out the link. Girls Gone Rx information


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


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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