Front Rack Flexibility: Do you … roll the barbell off your palm and on to your fingers? … struggle to lift your elbows? … feel a painful pinching across your shoulder blades? There is hope. And if you improve your FRP there is a good chance that movements associated with the FRP will also improve, eg front squat, thrusters, squat cleans, front rack lunges ….

In the link below, it outlines 5 stretches to do in your warm-up. If you do them consistently, over time you should see/feel improvement in your flexibility.

Improve Your Front Rack Position :

  1. Prone Bench Stretch
  2. Wrist Extension Stretch
  3. Barbell Wrist Extension Stretch
  4. Lat Stretch
  5. Scapular Push Ups

Ideally you should do all 5 each time but if time really is limited, do 2 or 3 each time but make sure to hit all 5 over the course of the week. Consistency is the key.


If you would like to improve your flexibility, you have first to take a step… through the door to try one of our classes. Once you take that step, our awesomely supportive T2 Coaches and Community will help you; movements will be adjusted or modified to fit you. You have 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 

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, 17 August 2019 

9:00 FREE Adult Community Class – no membership required

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

Sunday, 18 August 2019 T2 Fitness classes 

8:00 SWEAT (Ladies only)

9:00 Cycle on Sunday

10:00 Row Zone!

Tuesday, 20 August 2019 T2 Fitness

6:00  SWEAT on Tuesday (Ladies only)

10:30 Cycle on Tuesday

Thursday, 22 August 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_


Exciting news, T2 Fitness is adding additional SWEAT classes to the program. Beginning Monday, 9th and Wednesday, 11th September at 9:30am, you will have the opportunity to SWEAT 4 times a week.


***Saturday 7 September : Girls Gone RX   :   Less than one month to go.

Don’t be kicking yourself. Don’t umm and ahhh 🤔 


Click HERE (Facebook Link)

Click THERE (for the direct registration link)

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

We really need volunteers to help the event run smoothly, T2 style. If you are not competing, please consider helping out for an hour or two. 

Sign Up Sheet is at the gym.

Bake Sale!!!!!


T2 Kids, Preteens & Teens: Warming up and stretching with Coach Lindsey; getting ready to work on their pull-up skills (gymnastic skills).

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 for more info and to arrange for a free class.


Fresh Summer Salads available from 

For full salad details and ordering/delivery information, click the link. Delivery to T2 is on Mondays. 


This week’s tasty dish: Roasted Chicken and Avocado Salad : Courtesy of CrossFit

Trivia: Panama Canal

August 15, 1914

The Panama Canal is declared open to world commerce. The first ship to cross after the official opening was the cargo ship SS Ancon.


August 15, 1969

The music festival near Bethel, New York begins. More than 400,000 people attended the event billed as “An Aquarian Exposition: 3 Days of Peace & Music.”

It was held at Max Yasgur’s 600-acre dairy farm near White Lake in Bethel, New York, 43 miles (70 km) southwest of Woodstock.

This Day Trivia

Have a wonderful weekend.


T2 CrossFit Team


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

***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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