After this Friday, routine returns. You survived either Traumatic Thursdays or Friday Night Lights (2020 CrossFit Open). Congratulations!!!

So what now? You have pushed yourself so hard these last 5 weeks, next week might seem rather anticlimactic. But do not despair. Together with your coach you should make a plan to build on your successes and failures.

Think back to how all the workouts went, Thursdays or Fridays, both were challenges. Make notes of what you really enjoyed and with what you really struggled. (Can’t do anything about burpee broad jumps in the rain 🌧  sorry 😐 ). 

Once you have your notes, make an appointment with your coach and discuss a plan for continuing to develop the good bits but also on how to improve the struggley bits. It is important to have a planned progression for these movements rather than just ‘piling on the weight’; other muscle groups need to be conditioned and strengthened first in order to remain injury-free.

Now choose one or two movements on which to work and as they improve you can introduce another. Consistency and practice are the key; but also good recovery and not overtraining. 

Oh my, so much to think about 🙄 but so much fun too. Good luck.

BADTS – Bring A Dish To Share on Friday evening. Doesn’t have to be Paleo. 🍰 🍕 


Curious? One last Friday to experience the craziness and supportiveness of Friday Night Lights. Come and join us Friday afternoon/evening. Our awesomely supportive T2 Coaches and Community will chat with you and answer your questions and concerns. Try a class. 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 

Saturday, 9 November 2019 

9:00 FREE Adult Community Class – no membership required

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


*** Important *** Holiday Hours ***

Veterans’ Day:  9:00am,12:00noon, 5:00pm, 6:00pm

Day before Thanksgiving: Normal

Thanksgiving Day : Closed

Black Friday: 9:00am, 10:00am, 11:00am


T2 Fitness Classes:

SWEAT: (Ladies only)

Sunday 8:00am

Monday & Wednesday 9:30am

Tuesday & Thursday 6:00am


Sunday 9:00am

Tuesday 10:30am

Row Zone!

Sunday 10:00am

T2 Fitness – No membership required 

Sign-up, the night before at the latest, is required 


*** No T2 Kids, Preteens & Teens classes on Veterans’ Day, Thanksgiving Day,

or Black Friday ***

T2 Kids, Preteens & Teens: Building character, one movement at a time.

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.


This week’s food: Tomato and Spinach Egg Cups courtesy of CrossFit


This Week’s Not Trivia: Winter and the attendant bad weather is/are coming. One of my stand-out memories of a Pittsburgh winter was the time when freezing rain hit just at the beginning of the homeward-bound rush hour. I remember watching, on the TV, the salt trucks driving in reverse up the hill from the Fort Pitt Tunnel towards the airport, scattering salt to melt the ice to enable the trucks to get up the hill. Traffic was crashing and/or at a standstill for hours.

A good explanation of the difference between freezing rain and sleet and the dangers of both are at this link: National Weather Service: Freezing Rain and Sleet


Looking ahead – 📣 Save the Date – Saturday, 21st December – T2 Holiday Party. Details to follow.

Good luck to everyone with 20.5 and please be careful out there.


T2 CrossFit Team


Important Info:

*** Free Trial Class schedule: Mon-Fri 5:30, 6:30, 9:00am; 12:10, 4:00, 5:00, 6:00, 7:00pm (Not available 4:00-7:00pm for the next 5 Fridays)

*****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_


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 PLEASE pay for the cans you take; it’s not free. Thanks.


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Author jtunnicliffe

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