A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.
September On Ramp session is full. Next session October 2010.
To join our group classes sign up for our 12 session introductory course. Click Here for more information.
Childcare
Childcare offered at 9:00 and 10:00am classes Mondays, Wednesdays and Fridays. 9:00am on Tuesdays and Thursdays.
I can feel the sore already!!! That was a hard one, thank you for the wonderful workout after the mass comsumption of food that I had eaten for turkey day. Thank you again
Laura- I am told that today is your birthday. HAPPY BIRTHDAY!! We miss you at Emmanual Lutheran School and at Crossfit Asheville. I hope things are going well for you in Houston. The Koon Clan
Name Total Rnds + Reps WOD Wght Rings Y/N Thruster Strength Wght
Kimberly 10 47lbs Y knees 63lbs
Chasedy 8+11 60lbs N 5×75lbs
Mark 8+4 75lbs Y 104lbs
MCK 9 43lbs Y knees 58lbs
KK 10+4 99lbs Y 5×129lbs PR
Dale 8+6 88lbs Y 5×4x95lbs
Phoebe 11+3 60lbs Y 5×5x60lbs
Sean 8+10 135lbs Y 3×185lbs PR
Mike N. 8+8 109lbs Y 3×153lbs
Sarah 12+5 38lbs N
Brian 11+6 Y 5×5x70lbs
Jessica R 10+2 38lbs N 5×48lbs
Britt 11+5 38lbs Y 5×43lbs
Shawn 8 95/85/65 Y-1/2 109lbs
Kim S 13+3 2@38lbs, 2@28lbs N 5×43lbs, 4×48lbs
Dan F 9+4 70lbs Y 5×99lbs, 2×109lbs
Miriam 10 18lbs N 5×28lbs
Carly 9 60lbs Y-kness1/2 1×95lbs PR
Tamara 9 60lbs N 5×5x65lbs
Wendy 10 43lbs N 58lbs
Rustan 10+2 95lbs Y 3×155lbs
Tom 10+5 95lbs Y 3×135lbs
Matt B 9 95lbs Y 3×135lbs
Katie 10+6 65lbs Y 80lbs work sets
Lauren 9+6 65/60lbs N 5×5x65lbs
Daniel Smith 9+8 115lbs Y 5×3x135lbs
Dawn 14+7 38lbs N-knees 5×3x38lbs
Terumi 11 38lbs Y-knees 3×57lbs
Steven 9+6 70lbs Y 5×108lbs
Kate D. 10+5 38lbs N-knees 5×58lbs
Rachel H. 10+4 48lbs N 5×62lbs
Pancho 5+2 115lbs Y 5×150lbs
Ashley 8+9 60lbs N 3×90lbs
Brooke 10+9 55lbs N 1×85lbs
Lizie 12 38lbs N 5×5x48lbs
Randy 12+2 95lbs Y 5×140lbs
M3 9 110lbs Y-20,N-27reps 3×130lbs
Eliz Hake 8+9 65lbs Y 5×90lbs
Thanks Corey for “fixing” my knee. I was about to leave CF for the 1st time in a year but didn’t have to, thanks to you. The CF coaches are the best and I’m so glad we have you all.
So, you do AMRAP of this for three minutes, then 4 total rounds?
Yes, 3 minutes of AMRAP. 1 minute rest, repeat for 3 more rounds. For a total of 4. Also, note that the load was updated to 80% of thruster 5RM.
I can feel the sore already!!! That was a hard one, thank you for the wonderful workout after the mass comsumption of food that I had eaten for turkey day. Thank you again
Laura- I am told that today is your birthday. HAPPY BIRTHDAY!! We miss you at Emmanual Lutheran School and at Crossfit Asheville. I hope things are going well for you in Houston. The Koon Clan
As RX’d
RD 1: 3
RD 2: 2
RD 3: 2
RD 4: 2
Happy Birthday Laura!
Name Total Rnds + Reps WOD Wght Rings Y/N Thruster Strength Wght
Kimberly 10 47lbs Y knees 63lbs
Chasedy 8+11 60lbs N 5×75lbs
Mark 8+4 75lbs Y 104lbs
MCK 9 43lbs Y knees 58lbs
KK 10+4 99lbs Y 5×129lbs PR
Dale 8+6 88lbs Y 5×4x95lbs
Phoebe 11+3 60lbs Y 5×5x60lbs
Sean 8+10 135lbs Y 3×185lbs PR
Mike N. 8+8 109lbs Y 3×153lbs
Sarah 12+5 38lbs N
Brian 11+6 Y 5×5x70lbs
Jessica R 10+2 38lbs N 5×48lbs
Britt 11+5 38lbs Y 5×43lbs
Shawn 8 95/85/65 Y-1/2 109lbs
Kim S 13+3 2@38lbs, 2@28lbs N 5×43lbs, 4×48lbs
Dan F 9+4 70lbs Y 5×99lbs, 2×109lbs
Miriam 10 18lbs N 5×28lbs
Carly 9 60lbs Y-kness1/2 1×95lbs PR
Tamara 9 60lbs N 5×5x65lbs
Wendy 10 43lbs N 58lbs
Rustan 10+2 95lbs Y 3×155lbs
Tom 10+5 95lbs Y 3×135lbs
Matt B 9 95lbs Y 3×135lbs
Katie 10+6 65lbs Y 80lbs work sets
Lauren 9+6 65/60lbs N 5×5x65lbs
Daniel Smith 9+8 115lbs Y 5×3x135lbs
Dawn 14+7 38lbs N-knees 5×3x38lbs
Terumi 11 38lbs Y-knees 3×57lbs
Steven 9+6 70lbs Y 5×108lbs
Kate D. 10+5 38lbs N-knees 5×58lbs
Rachel H. 10+4 48lbs N 5×62lbs
Pancho 5+2 115lbs Y 5×150lbs
Ashley 8+9 60lbs N 3×90lbs
Brooke 10+9 55lbs N 1×85lbs
Lizie 12 38lbs N 5×5x48lbs
Randy 12+2 95lbs Y 5×140lbs
M3 9 110lbs Y-20,N-27reps 3×130lbs
Eliz Hake 8+9 65lbs Y 5×90lbs
Thanks Corey for “fixing” my knee. I was about to leave CF for the 1st time in a year but didn’t have to, thanks to you. The CF coaches are the best and I’m so glad we have you all.
man…that WOD was excruciating…thanks!