Author: Jade

WOD: – Squat Snatch: 3-3-3-3-3 – 10, 9, 8…3, 2, 1 AQAPSots Press 45/33Box Jump 30/24 – Accessory Work: 3 sets of max reps ring dips Post results/thoughts to comments Wow, October is here. We had our busiest Friday yet, and it was great to see so many of you in here today. We did some more Olympic work today which many of you are starting to catch on to, and brought in the Sots Press which for many showed how tight their shoulders really were. Starting next week there will be a post workout mobility “workout” posted as well which will be optional. I strongly encourage you guys to do it if you have the time, it will help your performance. Great day today and hope to see many of you in tomorrow for a killer WOD. Cheers. Hans hitting full extension…

WOD: – Green Band Back Squat – 40% of 1RM: 5×3 – Blue Band Deadlift – 50% of 1RM: 5×3 – 4 rounds AQAP4 Handstand Push-ups8 Box Jumps 36/3016 Knees-to-Elbows32 Walking Lunges Post results/thoughts to comments Everybody, thanks so much for all the awesome work, we’ve had a great first month. Aaron and Sophie both came in today and signed up, that’s two more new people, say hi. People are making great gains, faster, stronger, more work capacity, and more powerful…I’m so excited to see all the great progress. Hope you guys enjoyed working with the bands today, it was new for some of you and while some were experienced with it. Hope to see you all in for a good workout tomorrow, we’ll be hitting a movement that has yet to be seen in the gym yet. Cheers. September Accomplishments: These are…

WOD: – 10 Minutes to Find Max Height Jump Over – Weighted Pull-up: 5-5-5 – 10 minute AMRAPRun 200m3 Squat Clean 135/953 Thrusters 135/95 Post results/thoughts to comments Everyone did an amazing job today and pushed very hard through what I think was a deceivingly hard WOD. On-ramp crew you are done, thanks for coming, doing a great job, and sticking with it. You guys are ready to come to any of the classes now, I look forward to some more awesome training. October is fast approaching, we’ve had a great month, thanks again to everyone who has been apart of our success thus far. Cheers. Justin 36″ jump over, he later got 39.5″ Sasha getting over the plates Chris with some 70lb weighted pull-ups for 5 reps A little post WOD stretch session – Jade

WOD: – Jump Rope: 10 minutes – 3 rounds AQAP5 Muscle-ups10 Power Clean 135/9520 Burpees40 Air Squats Post results/thoughts to comments We had a great crew in the building today, and a solid group for the On-Ramp. Erin and Stefanie signed up today, so say Hi if you see someone you don’t recognize. We worked on jumping rope today, it’s important to get it down, as frustrating as it is, you guys will get the hang of it. The On-ramp group got exposed to the clean today, both with the medball and the barbell, and the daily WOD was our first that included muscle-ups. Everyone worked incredibly hard as usual and did a great job. I got my new camera last night so we will be getting much nicer photos, and many more of them, so check out the facebook page to see…

WOD: – Jump Rope: 10 minutes – 3 rounds AQAP5 Muscle-ups10 Power Clean 135/9520 Burpees40 Air Squats Post results/thoughts to comments