Category: Competition

* 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. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also…

* 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 WOD: 1) 20 minute EMOTM: Movement 1 – 3 Bench Press Movement 2 – 5-10 Toes-to-bar Start around 60% of your 1RM for the Bench Press and climb. Pick a number of Toes-to-bar you can maintain for every round. 2) “Rahoi”- 12 minute AMRAP: 12 Box Jumps 24/20 6 Thrusters 95/65 6 Bar Facing Burpees Extra Work: 3) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between sets. 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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 Pre Class: 1) 20 minute EMOTM: Odd – 3 Back Squats Even – 1-10 Strict HSPU Start around 70% of your 1RM Back Squat, build as deemed fit. Pick reps you can maintain for the HSPU.   WOD: 2) Clean: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) “DT” – 5 rounds AQAP:: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerk 155/105 Extra Work: 4) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) GHD Sit-ups: 3 sets of 20-30 reps Rest 90-120 seconds between sets. 6) Assault Bike: 10 x .5…

* 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) “Murph” – AQAP: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Wear a 20lb Weight Vest if you want. Break-up the 100/200/300 into any manner you like, the common break-up is 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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…