Sunday, November 29, 2015


Deadlift PR!

Hope you had a happy Thanksgiving!

Warmup circuit

Front squat 1 rep max

Option to make up 
Press 1 rm

Sunday, November 22, 2015


Have a lovely Thanksgiving!  It's a wonderful day of getting together and celebrating each other. 

One class at 9 am today and one class at 9 am tomorrow!  

The CrossFit Total on Saturday at 9 am.

Go for a run on Sunday!


Fight Gone Bad today!


Great job today moving that weight around!  Some really good PRs.

For warmup, five rounds
3-5 dips
10 shoulder touches on wall or floor, each side 
5 OTS slam balls
5 OH DB squats, each

Clean 1,1,1,1,1


Jabe is out of OnRamp and rocking the wall balls!

We had requests to do some benchmarks this week for athletes out of town in December so here goes - Clean on Tuesday, Fight Gone Bad on Wednesday, CrossFit Total on Saturday (back squat, press, and deadlift).  We will also have other chances to test those lifts and other benchmarks throughout December.  Get ready to rock!

Back squat 3x3+

30 reps ground to shoulder to overhead 

Thursday, November 19, 2015


Next week there will be one class at 9 am each day Thanksgiving, Friday, and Saturday. 

Warm up power clean


30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

This should be a heavy power clean.

For U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana.

See more here

Wednesday, November 18, 2015


Yay supine ring rows 

Front squat 3x3+

Tabata push-ups
Tabata sit-ups 
Tabata air squats

Score total reps