November 2012


This Saturday is our Christmas WOD! Get your purdy sweaters ready to go! Tacky Sweater Christmas WOD and Gift Exchange December 1 at 4:00pm WOD: 2 Rounds For Time: Row 500M 15 Overhead Squat (65,95#) Row 500M 15 Toes-to-Bar

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adad Skill: Kipping knees-elbows/toes-bar P.1-5. WOD: P1. Warmup up to working weight for WOD. start around 40% and work up to 70% of 1 rm. P.2. 1 Deadlift EMOTM for 10 min. working with a partner complete 1 DL on the min, your partner then lifts on the 30 seconds. complete 10 total lifts. Begin

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In this progression Carl breaks down the Kipping Pull Up on the bar by building on the the Bar Kip to assist Pull Ups and to make them quicker. It’s important to take the time to practice this skill, especially the transition from the Kip to the Pull Up, and then from the push down

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“Studying exercise can lend itself to disease prevention and disease treatment,” explains Dr. Cooker Perkins, associate professor of sports medicine at Pepperdine. A METABOLIC ANALYSIS OF CROSSFIT’S ELITE: PART 2 WOD: P1. Power snatch progressions. P2. 21-15-9 reps for time: Power Snatch (75, 115#) Burpee Box Jump (20,24”)

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Reminder: Final Group On-Ramp begins tonight at 6:45pm! Mon, Wed, Fri. Still have a few spots left so take advantage! Nutrition: Now that were through Thanksgiving, here is a good read: Confessions of a Sugar Addict Skill: Kipping- Knees-Elbows/ Toes-Bar. (again faster tutorial) P.1-3. WOD: Push-press 3 reps EOMOTM for 8 min + abmat

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Black Friday

TODAY ONLY! Purchase 1 month of On-Ramp ($150), get your next month of training (12 session package) 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 received before 11/23/2012 @ 11:59pm EST. On-Ramp

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Schedule Reminder: Today– Open Gym. 9-10 am., 4-6 pm. Fri. 23rd– Open Gym. 4-6 pm. Sat. 24th– No HCF classes. Traveling to W. Lafayette for Oaken Bucket WOD. 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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Reminders: Make sure to check your Mindbody schedule for our OPEN Gyms over the next 2 days! Are you attending the Oaken Bucket Challenge in West Lafayette on Saturday?! Email if you would like to be a host for carpooling, or need a ride to get to Lafayette! WOD: P1. Back Squat. 3 reps

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Make sure to check out our Friday Nov. 23 (Black Friday) Blog post on our BEST deal for getting started with CrossFit! Tell your friends! WOD: P.1 3 x Max effort kipping pull-ups with 2 min rest. (As many kipping pull-ups as possible without coming down off bar, 2 min rest. repeat 3 total rounds.) P2. EMOTM for 10 min.

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If your going to be out of town for the Thanksgiving holiday here are 2 options to keep up your routine! #1: Look up your closest CrossFit affiliate and do some drop in WODs! Email and call to see what their drop in policy is and get at it! #2: Pick from this list of

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