Author: Jade

WOD: Weighted Pull-up: 3-3-3-3-3-3-3 ( if you don’t have a weighted pull-up perform 7 sets of strict pull-ups or band pull-ups for max reps) AQAP:1000m Rowthen…3 rounds of6 Power Cleans 155/10512 Dumbbell Shoulder-to-Overhead 50/3518 “Games” Push-ups Post results/thoughts to comments Random programming doesn’t always have to be “random.” Random can be doing the same thing a couple of days in a row, hence the weighted pull-ups back to back days…not that our programming is random but that’s the thought behind these last two days. Everyone did an awesome job, got their shoulders blown up, and it was great to see some of our recent On-ramp graduates come in for a class. Hope to see a bunch of people tomorrow. Cheers. Susan working through her power cleans…making great progress after just finishing the On-ramp Bob putting his dumbbells up A small 5:45 PM class…

WOD: Weighted Pull-up: 5-5-5-5-5 (if you don’t have weighted pull-ups perform 5 sets of max reps pull-ups or band pull-ups) 3 rounds AQAP:20 Burpees20 Kettlebell Swings 70/5380 Double-unders20 Box Jumps 24/1820 Wall Balls 20/14 Post results/thoughts to comments As always amazing work today guys. A bunch of you are getting stronger on your pull-ups, and I think for many of you it was a surprise you were able to do pull-ups with a little extra weight via a dumbbell. Rugby crew had a super fun team workout, you may see it sometime soon, not many pics as I got sucked into it with them…it was awesome, thanks for letting me workout with you guys. Reminder again, Saturday drag any of your friends in who are looking to get a hard workout in. See you tomorrow. Cheers. Kim stepping up to a heavier kettlebell…

WOD: Deadlift: 5-5-5 Strict Press: 5-5-5 10 minute AMRAP:3 Overhead Squats 95/656 Front Squats 96/659 Back Squats 95/65 Post results/thoughts to comments Everyone was moving some good weight around today and got their legs pretty fried during the workout. Congrats to our On-ramp crew that finished this evening. They did a great job and you will be seeing 7 new faces in the gym ready to go. A couple of reminders. Paleo Challenge starts Monday, if you’ve got crap you want to eat get it out of your system now, if you don’t, get yourself ready to feel amazing. Saturday will be our “Open House.” Same as a normal Saturday but drag any and everybody in who you think might be interested in training. There will be an additional 10:30 class for those who are looking to come a little later this Saturday….

WOD: Deadlift: 5-5-5 Strict Press: 5-5-5 10 minute AMRAP:3 Overhead Squats 95/656 Front Squats 96/659 Back Squats 95/65 Post results/thoughts to comments Everyone was moving some good weight around today and got their legs pretty fried during the workout. Congrats to our On-ramp crew that finished this evening. They did a great job and you will be seeing 7 new faces in the gym ready to go. A couple of reminders. Paleo Challenge starts Monday, if you’ve got crap you want to eat get it out of your system now, if you don’t get yourself ready to feel amazing. Saturday will be our “Open House.” Same as a normal Saturday but drag any and everybody in who you think might be interested in training. There will be an additional 10:30 class for those who are looking to come a little later this Saturday….

WOD: Muscle-up Practice: 15 minutes (work on any facet of muscle-ups) 21-15-9 AQAP:Thrusters 95/65Sumo Deadlift High-pulls 95/65 Post results/thoughts to comments No first muscle-ups today, some of you are getting closer, and it was great to see how much progress many of you are making on your pull-up strength and ring dip strength. The met-con while maybe not looking to awful was a real burner as many of you found out. Way to push it hard and keep it short, the way it was meant to be done. See you guys tomorrow. Cheers. Matt making big progress…4 weeks ago barely getting to 1 /4 squat, now he’s hitting that full depth…congrats Matt Damon pushing hard as always Stretching out Terri with some power getting that bar overhead Rugby crew…one heat started the rest of the guys waiting their turn – Jade