October 2010

We design on-ramp for anyone – whether you are an elite athlete doing CrossFit for the first time or just beginning a new routine and havn’t worked out in years.  Day 6 we teach the thruster; you can see that our training within On Ramp begins with a weightless pvc pipe because we teach you […]

We have to thank our community, sponsors(In Seam Denim Supply, The Indiana Running Co., Upland Brewery, Spaah!, Sahara Mart, T.I.S Bookstore, The Game Preserve, and Quest Chiropractic), musical talent (Taylor Campi), donor recipients ( Foundation for Monroe County Schools and  Bread of Life, Soup for the Soul), our families, and friends for coming together for

We are discontinuing park WODS  and are accepting new members for “on ramp” Beginning Oct. 25 If you are interested in “on ramp,” you will complete 12 mandatory classes for new CrossFitters.  On ramp classes will begin a new cycle ever two weeks on alternating days at the same time.  The next “On Ramp” will

WOD 3 rounds 21 Kettlebell Swings 15 pushups 400 meter run What is the Kettle Bell Swing? First, pick up the kettle bell like a deadlift with your hips back and slightly above your knees and shoulders past your wrists.  Get ready to swing by dipping slightly keeping your hips back and weight of your

After paint spraying the ceiling, we are still cleaning up a lot of dust around the floor; it’s as if a volcano exploded with ash that fell evenly on top of everything! We are extremely sorry for the late notice.  But as you can see we are making great progress during this transition from the

WOD Amrap in 12 minutes 3 dips 6 box jumps 9 squats What is a squat? The squat is fundamental in life and sport.  Squatting is healthy for your knees, hips, and back when performed correctly.  Begin with a proud chest, lower yourself leading with the hips back, weight on heels (not toes), and hips

WOD 1 minute max rep at each station pushpress squat knees to elbows row pushup Ok. So our camera isn’t the fanciest, especially with pictures in the dark.  We couldn’t take any other pictures because there was no light near the rower and knees to elbows!