CrossFit is…

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.

Operation Phoenix Widget
Dutch Lowy Trainer Seminar: Coach Better | Program Smarter

100109 Saturday “Rollercoaster”

Strength/Skill Work: Overhead squat
WOD
21-15-9
Deadlifts (Use 70% of deadlift 5RM not to exceed 225/155lbs)
Burpees
For time.

091203 Thursday “Grace”

Strength/Skill Work:  Overhead squat
WOD
“Grace”
30 reps of clean and jerk
for time.
Use 65-70% of your max jerk not to exceed 135/95lbs.
Believe it or not it has already been 6 weeks since we have seen Grace.  If your previous time was under 5 minutes it is time to go up in weight!  Last performed on 091023.

091102 Monday “Fran”

Strength/Skill Work:  Overhead squat
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
For time. 
Use ~70% of your max thruster weight not to exceed 65/95lbs.

090903 Thursday “Helen”

Strength/Skill Work   Overhead Squat:  Find your 5, 3, or 1 rep max depending on what you last completed.
WOD
Three rounds for time of:
400m run
21 kettlebell swings (1.5 pood, 1 pood)
12 pull-ups
**Reminder: CFA will be closed for Labor Day Weekend beginning with Friday evening classes (so closing after open gym at 1:00pm) and reopening Tuesday morning with [...]

090810 Monday “Nancy”

CrossFit and ICE
Strength/Skill Work  Single support deadlifts: Find your 5,3, or 1 rep max that you can complete bilaterally depending on what you last completed.  First time?  Begin with a 5 rep max.
WOD
“Nancy”
5 rounds of
400m run
15 overhead squats
For time. 
Please note: There will be a 25 minute cap on this work-out.  Men are prescribed at 95lbs and [...]

090731 Friday “The Ladder”

 
CrossFit
Strength/Skill Work Overhead squat:  Find your 5,3, or 1 rep max depending on what you last completed.  First time?  Find a 5 rep max.  If you last found your 1 rep max, find a new 5 rep max.
WOD
With a continuously running clock do one Power Clean and Jerk the first minute,  Power Clean and Jerks [...]