August 2014

Saturday and Sunday

Sat. Aug 30. 8-10am: open gym 10am: Olympic Lifting. 1030am: CF kids FREE workout. 11am: BAF. Sun. Aug 31. TBA


Don’t forget TOMORROW is our FREE community Bring A Friend WOD! 10:30a Kids and 11a for Adults! WOD: A. not for time, rest as needed between sets/reps Three sets of: Front-Racked KB Alternating Lunges x 8-10 reps each leg Turkish Get-Ups x 2-3 reps each arm Side Planks x 30-45 seconds each side B. working …

Friday Read More »


WOD: 12 min clock: 4 min max reps of power clean and push jerk (95,135#) *scale to ~50% of 1 rm. 4 min of double-unders 4 min of burpees


“Make a list of all the things you like and you feel are well-developed about yourself. If we don’t think about those strengths, we forget about what makes us tough in the first place.” 5 Secrets of People With Incredible Inner Strength WOD: Row 5000m. for time.


WOD: AMRAP 7 min: 10 Double-unders (scale to 30 SU) 3 Thrusters (115,185#) *Heavy- scale to 55-60% of 1 rm front squat. weight comes from floor, but if needed scale to rack.


Doing the best I can…is actually not the same as, “doing everything I can.” When we tell people we’re doing the best we can, we’re actually saying, “I’m doing the best I’m comfortable doing.” As you’ve probably discovered, great work makes us uncomfortable. -Seth Godin WOD: CrossFit Total Begin warmup with empty bar first then …

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WOD: Complete as many rounds as possible in 7 minutes of: 5 sub (high wattage)-1:30/500-m pace pulls on C2 rower 315/215# deadlifts, 3 reps

Mike C.

Mike first joined On Ramp in November of 2012 and it began as a humbling experience, desperate for change.  He knew that his flexibility and strength needed to be improved, but more importantly, CrossFit was his last resort to get rid of striking pain in his IT band.


  WOD: A. Power Snatch skill work. B. Power Snatch EMOM x 20 min. Increasing each min to a solid single power snatch. C. On your own: 3 x 20 GHD hip ext./ empty barbell good mornings.


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