November 2011


“Suck Less” -Sam S. “Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link.” -G. Glassman WOD: AMRAP 12 min: 7 DB/KB thrusters (25,35#) 7 Ball Slam (14,20#) 14 Burpees


“I am what I am because I have made myself so.” — Obert Skye WOD: 5, 1 min rounds: 5 Deadlift (70% max), with remaining time in minute complete as many HSPU as possible. Rest 1 min. Post Score for HSPU each round.


“In the middle of a difficulty lies opportunity.” – Albert Einstein Goal Setting Video Blog #5 with Trebor Marble [video] WOD: Part 1: 10min. Gymnastics skill work. Handstands. Part 2: Time Trial: 2000m. Row (compare)


Back to the regular Schedule. To do anything truly worth doing, I must not stand back shivering and thinking of the cold and danger, but jump in with gusto and scramble through as well as I can. ~Og Mandino Team WOD: AMRAP 15min. Tire Carry 50m. (If tire is dropped inside of cones there is …

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Black Friday

TODAY ONLY! Purchase 1 month of On-Ramp ($150), get your next month of training (3x week) FREE! ($105 value) (Offer will be limited to the first 20 people!) How? Send an email to with the subject heading: Black Friday Sale. In the email include your full name, contact phone #, address. Email must be …

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Schedule Reminder: NO classes today. Get out and run in a local 5k! Fri. 25th- Open Gym. 10a-Noon. 4-6p. Sat. 26th- Back to the regular schedule. Black Friday: If you are looking to get started with CrossFit, or know someone who is, keep an eye out for our Black Friday super deal! We only offer …

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Schedule REMINDER: Wed. 23rd- added 10am. NO 715p. Thanksgiving Day- Closed. (participate in 1 of the many 5k Races in the morning!) Fri. 25th- Open Gym. 10a-Noon. 4p-6p. Sat. 26th- Back to regular schedule. “Wherever I see people doing something the way it’s always been done, the way it’s ‘supposed’ to be done, following the …

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You can view anything as obligation or opportunity. Your decision affects . . . well, everything. Think about your workout, your mobility work, your skill work, the components of your job, even your family life: Opportunity or obligation (Lisbeth) Mobility: Deadlift Prep WOD: AMRAP 20 min. 5 Deadlift (135,225#. No more than 60% of max) …

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“Be not afraid of growing slowly; be afraid only of standing still.” – Chinese Proverb Whose having a paleo Thanksgiving this year? Or maybe just making the decision to eat paleo with your families traditional foods? WOD: Part 1. Shoulder Press. 5@65%. 5@75%. 5+@85%. Part 2. AMRAP 10 min. 10 Toes-Bar 20 Wallball (14,20#) 30 …

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“Defeat is not defeat unless accepted as a reality-in your own mind.” – Bruce Lee Team WOD:Running clock of 15 min: Teams of 3 run 800 meters. Once all team members get back to station, 1 person moves,2 rest as they complete As Many Reps As possible in remaining time of: Over Head Squats (65,95#)


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