Category: Sport

* 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) Clean: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 5 rounds AQAP:: 12 Deadlifts 115/75 9 Hang Power Cleans 115/75 6 Push Jerk 115/75 Extra Work: 3) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 4) Assault Bike: 10 x .5 mile Rest 90 seconds between sets. Goal is fastest consistent pace. 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 *** 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) 20 minute AMRAP: 10 Push-ups 15 Box Jump Overs 24/20 20 Kettlebell Swings 53/35 Extra Work: 2) GHD Sit-ups; 4 sets of 15-20 reps Rest 90-120 seconds between sets. 3) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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 WOD: 1) Overhead Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 2) Snatch Push Press: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 10 Power Snatch 75/53 15 Pull-ups 400m Run Extra Work: 4) Good Morning: 4…

* 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 WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50…