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

091229 Tuesday “Jeremy”

Strength/Skill Work  Power Clean: Work up to a heavy single
WOD
21-15-9
Overhead squats
Burpees
Fot time.
For overhead squats use ~70% of OHS 5RM not to exceed 95/65lbs.

091123 Monday “Charger”

Strength/Skill Work:  Find your Power Clean 1 rep max.
WOD
AMRAP in 15 minutes of:
30 double unders or 90 singles
30 kettlebell swings (1.5/1 pood)
15 knees-to-elbows
Compare results to 091015
Thanksgiving Closings
Regarding the Thanksgiving Holiday we will close after the 9:20am class on Wednesday morning and reopen on Monday at 5:20am.

090923 Wednesday “Siamese Twins”

 
Strength/Skill Work:  Power Clean
Optional work-sets: Power clean+clean @ 75% x 4 sets
WOD
Max reps of the following exercises are to be completed within the allotted time. 
Couplet A
4 rounds of:
40 seconds Hang Power Clean (M-115lbs, W-75lbs or ~60% of today’s max power clean) 
20 seconds rest
40 seconds Ring Dips
20 seconds rest
After the four rounds of the first couplet are [...]

090824 Monday “Cleaning Cindy”

Strength/Skill Work  Deadlift: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.
WOD
9 power cleans (Use Grace or DT weight)
3 rounds of  Cindy*
6 power cleans
2 rounds of Cindy
3 power cleans
1 round of Cindy
For time.
*Cindy is a CrossFit work-out where one round [...]

090811 Tuesday “The Chief”

Strength/Skill Work   Push Jerk: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.
WOD
“The Chief”
3 rounds of the following:
As many rounds as possible in 3 minutes of:
3 power cleans
6 push-ups
9 squats
1 minute rest
Scale as needed.  Work-out last performed [...]

090710 Friday “Tabata What?”

 CrossFit
Strength/Skill Work Practice Dive Rolls
WOD
“Tabata What?”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are your choice of handstand holds or front planks. There is [...]