Friday, May 31, 2013


Class at 9:00 am as usual.

A beginners class follows at 10:15 - this class is just for people who are new to CrossFit - we will make it do-able for any generally healthy person.

There is a new OnRamp on Monday - sign up now and get ready to do some real training - weightlifting and metabolic conditioning or cadio like you have never experienced before!

Thursday, May 30, 2013


Makes the ball slam look so easy!

We have some teens babysitting the kids during the 9:30 am class!  Bring the kids and let them play, them let them take the CrossFit Kids class at 10:30!

Bench 5 rm

5 rounds
5 front squats
10 burpee pull ups
20 double-unders

Wednesday, May 29, 2013


And of course, the Russian secret no hands push-up:

Spend 5-7 minutes
Max distance OH Med Ball Toss 
*everyone will throw it overhead keg style
plus a basic plyo med ball routine

Power Clean or Clean

OTM for 12 :
Odd Minutes: Max reps slam ball
Even Minutes: Max Rep KB Swing  (American, heavy)

Tuesday, May 28, 2013


A nice group of Olympic Lifting shoes.  They really do provide more stability and allow for better positioning in the squat and Olympic lifts.  What can I say, CrossFitters like cool equipment!

Push Press 3 rm
+one set 20 reps 

Chin ups
Band Pull-aparts
Hip Rubberband Lateral walks (band around ankles, long steps, emphasize toes forward)

Sunday, May 26, 2013


On Ramp will have a make-up class at 7:30 pm Tuesday evening.  All On-Rampers are welcome to attend.

CrossFit Kids Class is now at 10:30 am Tuesday and Thursday instead of Friday afternoon!

Oooh, those were some fun burpees!

Squat 3 or 5 rm
+ one set 20 reps

3 sets max reps strict pull-ups

3 rounds max reps for each station
45 sec work, 15 seconds transition with one minute rest between rounds
Power cleans at 135/95
Plank hold
Russian twists

Thursday, May 23, 2013


Who is that redhead?

Bench 5 rm

+ one set 20

3 sets max reps supine ring rows - these are harder than they look aren't they?

12 Minute AMRAP
9 Box Jumps at 24″
6 Thrusters @ 95/65
6 Bar facing burpees

Wednesday, May 22, 2013


A moment to focus

Push Press 3 rm
+ one set 20

“Linda” AKA Three Bars of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.  Cap 30 minutes, so get to and through your PP quickly.  If you are still making nice linear gains on bench on Friday and it is important to you, scale this like a reptile.

Power snatch 2 rm

15 min AMRAP
10 Incline Push ups on Parallettes
10 ab mat sit ups
10 pull ups
10 Good Mornings w/ Band or Bar, can also sub straight-legged deadlift if neck issues

Monday, May 20, 2013


Back Squat 5rm 
+ one set of 20

7 Rounds
Double Broad Jump*
5 Strict Chin Ups or 2 Rope ascents
10 Goblet lunge steps
15 6 hollow rocks

*Minimum Rxd jump distance is 6ft
*Minimize ground contact time (the time you are on the ground in between jumps)

Sunday, May 19, 2013


Kelly and the band shoulder stretch - skip to 5 min to see some left-right comparisons. link

64 inch standing box jump!  That's how you do it.  Link

Plyo box jump

Press 5 rm
+one set 20
Kettlebell swing *
Handstand push-ups 
*Your goal here is a perfectly overhead American KB swing, eventually.  You must be perfectly stabilized with a very tight core and butt, and have the shoulder mobility to go overhead.  So do your band shoulder stretches!  Last week the On-Ramp class all did one side together and the compared sides afterwards.  Woa!  

Friday, May 17, 2013


Have a great weekend!

Fun class at 9:00 - always a challenge, always something different.

Free trial class at 10:15.
Open to the public!  Come try out CrossFit in a beginners only environment.

Thursday, May 16, 2013



Bench 5rm 
plus one set of 20 reps

Max rep supine ring pull ups
Rest 3 minutes in between efforts

Erg Sprints 6×250
One partner sprints while the other rests if needed.

Wednesday, May 15, 2013



Power Clean 2 rm

AmRap 12 minutes
3 push press (115/85)
6 front squats (115/85)
9 bar lateral hops
12 Russian twists (each side, 45/25)

Tuesday, May 14, 2013


3 sets max reps strict pull-ups

Push press 5 rm
plus one set 20 reps

Kettlebell swings
Goblet lunge with kettlebell (one step = one rep)
Up-downs or squat thrusts

*this is a burpee without a push up - demo - hips up if back pain.

Monday, May 13, 2013

Tuesday - more box jump photos


It was awesome to see the newer students tackling the box jump.  There is a significant fear component that has to be overcome in order to make your body jump.  It feels great to conquer it - and it feels great to watch that process, especially knowing that this is just the beginning of your victories in CrossFit.

Back Squat 5 rm
optional 20 rep set

5 rounds of
10 wall balls 
10 chin ups
250 m row

Tabata push-ups

Sunday, May 12, 2013



Leah and Andrew

SKILL and group warm-up: Rowing

Do your pull-ups

Press 5 rm
Plus one set of 20

5 rounds, 3 minutes on 1 off:
3 hang power snatch at 135 men /95 women (1st standard scaling 115/75)
5 bicycle sit-ups (each side) demo
7 box jumps (step down)

Thursday, May 9, 2013


10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders *

*if you are still learning double unders, then 12 DU attempts.

Jason Khalipa 11:43.
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Wednesday, May 8, 2013


Something a little different today.
OTM 12 minutes
2 power cleans plus two shoulder to overhead at or slightly below your 3 rm push press.
5x Max effort 2 minute rest between sets..goal is 10-12 so go heavy
Db bench press
Db bent over row
Do as many reps as you possibly can!

Practice your double unders, tomorrow we have a long one with DUs!

Tuesday, May 7, 2013


Squeeze your butt!

Rowing drills - pick, reverse pick, pause
Row with the feet out of the straps!

8x100 meter sprints on the erg


every minute on the minute for 20 minutes

Odd- 10 burpees
Even - 15 kettlebell swings

Work on getting to a perfect hollow-body overhead position, but only if you have the stability and the range of motion.  Newbies, keep working your way up carefully and under control.  No over-extension!

Monday, May 6, 2013


As usual, you guys are killing it on the tire!  It's a nice way to get out some frustrations.
Skill: spend 7 minutes on jump rope technique
Manual Resistance Pull ups - your partner will pull on your legs to challenge you!  If you don't have pull-ups, your partner can assist your pull-ups, then you will do your negatives.
Back squat 5 rm
7 rounds for time
7 db snatch right arm
7db snatch left arm
toes to bar

Sunday, May 5, 2013


 - The evening On-Ramp is full.  You must have registered to take this class.  -

Anthony, Chelsea, and Pedro get it overhead
New On-Ramp starts today. Have fun everybody!  

Press 3 rm
Max height box jump. 
AmRap 15 minutes
7 ball slams14 v-ups7 plyo push-ups

Friday, May 3, 2013

On-Ramp starts Monday - space available only in the morning and eleven am class session.  

Coaches choice at 9 am as usual.  Be prepared to be challenged.  Veteran CrossFitters ready for a long WOD are welcome to visit.

10:15 am - Free Intro Class.  We will do some warmups, some skill work, and a short WOD.  We will scale weight and reps, don't be afraid of it being too hard or too easy either.  There will be time afterwards to talk about CrossFit's methodology and our On-Ramp beginners' class.  If you are interested in taking one of our On-Ramps or have already signed up - take this class!

Sunday - Open Class  2-4 pm.  Two hours to work on anything you missed this week.  Ask the coach if you need advice or help deciding what to do.

Thursday, May 2, 2013


Skill: double-unders

Bench 5 rm

2012 CrossFit Games Fight Gone Bad part two (Huh?  Just like last week!)
Barbells Rx'd at 95/65.
One minute at each station for max reps, give yourselves 5-10 seconds of that minute to transition.  
Newer athletes etc do 30 seconds work and 30 seconds transition.
Your score will be the total number of all reps completed - one number.

3 rounds
Double-unders or DU attempts
Clean and jerk, or ground to shoulder to overhead
Toes to bar
Chest to bar pull-ups

Wednesday, May 1, 2013


Nice variety of Olympic Lifting shoes here.  
Adidas, IronEve, and Pendlay.

Skill: five-ten minutes kettlebell clean then barbell clean
EMOTM 10 minutes
1 power clean, 1 clean

5 rounds
Bear crawl up and back
10 tire strikes each side
20 Russian twists