Sunday, December 2, 2012


CrossFit Open announced!  Registration starts Jan 30 and the competition goes five weeks March 6 - April 7.  

Low-carb Paleo granola 

Attack of Quadzilla

I hope you are enjoying your weekend!

Open Gym today at 2 - 4 pm.  Come in and practice your Olympic Lifting or some other skills, or do a barbell lift and a WOD you missed earlier in the week.  But remember we squat on Monday.

New On-Ramp starts this Monday.  Get registered now.  If you miss the first day you will not be able to start late as this is an express session with only three weeks!

During On-Ramp, our certified CrossFit coaches will teach you how to CrossFit correctly and prevent injuries.  After On-Ramp, you will be able to complete any CrossFit workout scaled down.  Our On-Ramp course teaches all nine of the major CrossFit movements including:
Olympic Lifting: Clean, Snatch and Jerk with dumbbells and barbells
Gymnastic movements: Kipping pull-up, Ring Dip, Rope Climb, Pistols and Box Jump
Kettlebell movements: Kettlebell swing, Snatch, Clean, and Jerk.
Squats: Overhead, Front and Back
Other Barbell Lifting: Deadlift, Press and Bench Press, Sumo Deadlift High Pull,
Rowing technique
Recovery: Learn what training schedule will optimize fitness.
Nutrition & Health: Discuss the benefits of dieting and lifestyle changes.

(Only want to lift heavy stuff?  Want some basic hard-core conditioning?  Sign up for Sports Prep - No On-Ramp required - email .)

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