What is it?  What if I told you could have it in two short months.  You interested?

Consider joining our team for the Whole Life Challenge and watch your life start to change from the inside out!

You are going to find that the following happens:

–    You will lose weight, frankly, the fat will start melting off you

–    Your health goals will no longer be a burden

–    You will most likely break your personal fitness goals

–    You will learn how to get comfortable with the discomfort

–   You will start the process of transforming your life from the inside out


Right now, you can join for $39, however, that price goes up to $49 shortly, so don’t delay!


Derek Del Rosario

P.S. Be sure you use this link: http://www.whole.lc/wlcsummer14/pt/crossfit2serve…

and sign up for my team: <CrossFit 2 Serve>.

 You’ll get a $10 discount if you register today, so don’t delay.  The price point is jumping up shortly.

P.S.  Feel free to invite any friends and family members to join our team!



Member Info: If you are in regular class you should be logging your workouts on Beyond The Whiteboard. If you are not on there please let me know, and I will assist you through the navigation . You can also log in from our websites home page by clicking the icon.

Google Plus: We are asking our members to write a positive review about CF2S…this will help our gym with our google placements:) Thanks!  Click Here

Upcoming Events

Watch Video  Pose Running ESPN

CrossFit Endurance

Hello CF2S members our CrossFit Endurance class will be on Tuesdays  at 6am and will also be on Saturdays at 8am.

We teach our Athletes that endurance training is much more about going hard than it is about going far (LSD training is dead!). The phrase “Do it Right, Do it Faster, Do it Longer” serves as a mission statement of sorts for our endurance training program. Forget marathon training that translates into running 40 miles per week and feeling weak and/or injured throughout. Training for an endurance race doesn’t have to be a part-time job that negatively affects all other areas your life. We will work with you to become more efficient, stronger and faster. We think you will even, gasp, enjoy the journey.


EMOM for 10 minutes: Snatch Complex

1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat EMOM for 10 minutes. Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex.
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.