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First off anyone who reads this take a moment of silence to thank those in the forces who have been overseas since 9/11. They have done a lot to protect our country and we should thank them for their courageous efforts. I hope you all have a wonderful day today and enjoy the sunshine and weekend. Think about what you have and be thankful. Cheers. Pushing hard through the burpees – Jade

Well it’s been an awesome week thus far with one more day of training left. We had a good crew in the gym throughout the day. Everyone in the gym worked well together and cycled through the WOD given the limited rowers that we had. Props to Megan who was in town from Connecticut with her husband Tyler, still working hard, just 7 weeks out from having a baby. If we don’t see you tomorrow have a great weekend everybody. Cheers. Donny and Nadir working their overhead squats up against the wall…keeping the chest up Working their way through the WOD, Megan putting some weight overhead – Jade

While we had a slow morning we had a crew in during the evening. We mixed in a bodyweight met-con and worked on some Louie Simmons style dynamic strength work. As always everyone pushed hard, and Chris came in to try his hand at his first CrossFit session. People are making progress on the pull-ups, advancing to smaller bands and learning to kip. See you guys tomorrow. Cheers. Working through some bodyweight movements – Jade

Great job to everyone who showed up today. We had almost 20 people show up for the On-Ramp sessions, and over 30 people in the gym today. A reminder to those that are doing the On-Ramp, feel free to come in the rest of the week, the workouts are designed around what you’ve learned thus far. Cheers. Rocking out some power snatches – Jade

What an awesome day. The On-Ramp started today which went great. We had 17 people show up for the On-Ramp and 10 at the 5:45 PM class. Everyone worked hard and pushed each other. We also had 4 new people sign up tonight, if you see someone you don’t know make sure you introduce yourself. Those who didn’t engage in the On-Ramp had some fun with heavy dumbbells in there WOD. Hope to see you all again tomorrow. Awesome work. Cheers. Ryan doing some suicide drills to warm-up The 5:45 PM On-Ramp crew just before the start of the WOD – Jade