Author: Jade

* There will be no CrossFit Kids classes this week. All other classes are on as scheduled. ** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. *** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th **** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) Snatch: Build to a Heavy Single Spend no more than 20 minutes on this. All reps full Squat. 2) Clean and Jerk: Build to a Heavy Single Spend no more than 20 minutes on this. All reps full Squat. 3) 20 minute AMRAP: 10 Handstand Push-ups 15 Box Jump Overs 24/20 20 Kettlebell Swings 70/53 4) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for…

* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** There will be no CrossFit Kids classes this week. All other classes are on as scheduled. *** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. **** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th ***** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph Extra Work: 1) Football Bar Bench Press Wide Grip: 7 sets of 1 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. WOD: 2) Overhead Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 3) Snatch Push Press: 5 sets of 1 Warm-up as…