Monday, June 30, 2014


Complete for Time:
125 ​d​ouble u​nders*
3 rounds
40 air squats
8 ground to overhead (155-95 pounds/95-65 pounds)**

*scale d​ouble u​nders: complete 300 singles
​**This can be snatched or cleaned or any variation

Rest 5 minutes

bear crawl (up and back)
30 b​ack s​quats (use same weight from g​round to o​verhead workout)
b​ear c​rawl (up and back)

Mark score as total time including the 5 minute rest

Sunday, June 29, 2014


Read more - lots more - about the press here with Rippetoe.

Constantly varied challenges, etc. Let's shake it up.​

EMOM 10 minutes
odd- 12 wall balls
even- 10/7 KTE

Spend 12 minutes
work up to heavy 3rm Press

AMRAP 9 minutes
20 h​ollow r​ocks
20/10 push ups
200m row

Thursday, June 26, 2014


The one-legged bridge.

I was looking for a good demo video, but what I found was the Flaming Snatch.  Um, I cannot describe it, I think it has to be seen to be believed.

Bench 5 rm
Should be 1 - 10 pounds more than last week.

3 rounds
10 power clean to OH (#135/#95)
5 rounds of Cindy
    5 pull ups
   10 push ups
   15 air squats

This is a mashup of Cindy and Grace!  You can estimate your time by adding your Grace time to 15 rounds of Cindy.  Scale accordingly.  (Perhaps 3-6-9 reps on Cindy.)

Wednesday, June 25, 2014


Super set
5×16 (8 each leg) DB Step Ups
*use a box, bench or set up plates so that your knee will be parallel with your hips or just below 90 degrees
5×8 single leg hip bridges (each leg)
*rest 1-2 minutes between sets
AMRAP 12 mintes
8 DB Snatch R-arm
1 way bear crawl
8 DB Snatch L-arm
30 Double unders (Scale 10 failed attempts)

Tuesday, June 24, 2014


Remember to reserve class, please!

With a partner perform
6 x 1:00 Row (each person)
-resting partner must complete 7 burpees during rest period
:30 Work :30 Rest
-mountain climbers
-Ground to Over the shoulder Slam Ball (alt sides) demo
-Medicine Ball Push Press Wall ball shots (no squat)
-hollow rocks


2 Hang Power Clean + 1 Front Squat + 1 Split Jerk or Push Jerk
*weight will be determined by your Jerk, choose a weight to start that you can build and add each round

5 rounds
12 KBS
9 Box Jump
250/200 m row

Sunday, June 22, 2014


Take 10 minutes post workout to mobilize joints, roll out, stretch, walk, jog or row. Need some help, ask a coach.

20 minutes
Back Squat 2rm
*note: Id rather see you find a 1rm than a 3rm
** for the first 12 minutes complete 2 vertical jumps after each set

AMRAP 9 minutes
8 Supine Ring Pull ups (horizontal)
8 V-Ups
16 OH Lunges (#45/#25-#35-plates)

tire strikes or russian twists

Thursday, June 19, 2014


Those burpees were fun!

Take 12 minutes
Bench press build to heavy 5rm

Thrusters (95/65)
Pull ups

If time allows or extra credit
DB curls 3×15
Tricep pull downs with band 3×20
50 evil wheels

Colin swinging the 106 pound kettle bell.  Come in and try the new kettlebells - I ordered a variety - a couple of beasts but also one just lighter than our previous largest.

Spend 15 minutes to find:
heavy 1 hang clean high pull (demo) + 1 hang power clean

3 rounds
Very much like Fight Gone Bad: 1 minute at each station for max reps, 1 minute rest at the end of each round.  Score total reps.
-double under
-dumbbell power snatch (alt arms every 5 reps)
-Captain Morgan (:30 left side/:30 right side, no score)

Wednesday, June 18, 2014



Skill Work: Split Jerk or Push Jerk 
Spend 7 minutes on foot work and positioning
then spend 10 minutes working to a challenging weight

Complete 5 rounds
250/200 m Row
10 ball slams
20 Hollow Rocks
30 Tire Strikes (15 each side)

Monday, June 16, 2014


Every :30 for 12 minutes
Complete- hang power snatch + ohs
*use weight that is challenging but movement isn’t compromised
*add weight every other minute if possible
*complete the movement as one smooth hang squat snatch if possible

Wall ball

Rest 3 minutes

Push up
Sit up

Sunday, June 15, 2014


EMOM 6 Minutes
Complete 2 Back Squats @ 82-85% and 3 box jumps (20″-30″)
*after 6 minutes move weight up

EMOM 4 minutes
1 Back Squat (90-92+%)
2 max height vertical leaps

-Row 500 m-
3 rounds
20 kettlebell swings
8 pull ups
-Row 500m-
3 rounds
20 Goblet lunges (10 each side)
8 pull ups
-Row 500m-

Father's Day

Sword Princess, Gordan Freeman, and Black Rock Shooter at ComicCon.

No Open Gym today.  Closed for Father's Day.  I hope you are enjoying some family time.

Thursday, June 12, 2014


3 sets X 7 reps
at 75%-78% 1RM (Or last week plus 1-10 pounds)

Complete 100 Wall Balls for time
*At the top of each minute buy in by doing 5/3 KTE
compare to April 24

If time allows or as extra credit
-max rep SA db bench press
-max rep DB bent over row
*not for time- rest as needed
**goal is for 12-15 reps

Wednesday, June 11, 2014


Clarissa and Alyssa are going to a CrossFit competition this weekend!  Rock on!

Your friends at the gym miss you - be tough, you will adapt to the heat.  Earlier classes are cooler.

Watch yesterday's links for some awesome snatch videos.  Here is a video from US Weightlifting with more slo-mo, and yes, Brett and I ARE certified USAW coaches.  It is useful to watch these videos, so go ahead and go crazy on YouTube watching all the great snatches while imagining yourself as the lifter.  Here is a good one with a side view, slo-mo, and bar path.  Want more? lmgtfy.


OTM 10
Snatch deadlift, hang snatch, snatch
Coach's discretion on power snatch or squat snatch.  Technique!

EMOM for 12 minutes
Odd: 7 Deadlift (225+/155+)
Even: 10/8-6 chin ups



10 minutes skill work - coach's choice

AMRAP 8 minutes
200 m row
12 kettle bell swing (American)

>Rest 4 minutes<

AMRAP 6 minutes
12 tire strikes (each Side)
6 burpees

>Rest 4 minutes<

AMRAP 4 minutes
8 push press (95/65)
8 lateral bar hops

Monday, June 9, 2014



Spend 15 minutes work up to a 1rm hang power clean/clean

3 rounds
1 minute max reps power clean (using 80% of todays HPC)
-rest 1:00
1 minute max HSPU
-rest 1 minute
1 minute max rep v- ups

Sunday, June 8, 2014


Helpful article about the snatch. Try this one crazy trick!

Back Squat EMOM 8 minutes
Perform 2 squats @ 85%

AMRAP 9 minutes
30 double-unders (15 failed attempts)
30 hollow rocks

Tabata Row

Thursday, June 5, 2014


On-Ramp class has some fun with dumbbells.  
Check out new coaches Aaron and Alyssa imparting wisdom.

3 sets X 7 reps 
Bench Press at 72%-75% 1RM

3 set of this 4 min AMRAP:
7 thrusters (#115-#95/#85-#65)
7 burpee-pull ups

Rest :90 


Thank you Sarah!  

Take 20 minutes find Deadlift 3rm

1 minute @ each station :20 transition
3 rounds
Row- Calories
Hollow Rocks
Tire Strikes
Ring Pull Up
Pillar Hold

Tuesday, June 3, 2014


Moving some weight around!

Prepare yourself for heavy deadlifts tomorrow.  Relatively light day today.
5-7 minutes working on thoracic mobility (LaCrosse balls in traps, scapula, ribs, etc)

3 rounds
1 minute @ each station to complete task
-12 knees to elbows
-12 renegade rows (6L/ 6R) no push up
-max double unders (sub failed attempts)


Complete 150 push ups/100 push ups for time
* must complete one way bear crawl after every 20/15 push ups
Rest 20-30 seconds before starting another set


Are you interested in starting CrossFit with us?  The month-long On-Ramp class is your gateway to fitness.
A few minimums - can you squat below parallel, can you lift some weight overhead, can you work hard and come back the next day for more? You will be sore, but perseverance will get you through it.  We start easy and work up. Don't worry, everybody feels out of shape no matter what and everybody improves.  Today is the last chance to sign-up for this month's class.

EMOM 10 minutes
2 power cleans + 1 Hang clean
*add weight each round. Start at 70- ish%

Amrap 15 minutes
9 hand release push ups
7 v ups
5 chin ups
3 front squats (use the weight of your last set from EMOM)
250m row

Sunday, June 1, 2014


New On-Ramp starts this Tuesday.  This is an entire month of intense training to get you ready to rock WOD classes.  Skills, skills, skills.  Classes are 7:30 pm Tuesday and Wednesday nights then 8 am on Saturdays.  Sign-up here.

Back Squat 8/60% 5/ 70% 5/ 75% 4×4/ 80%
kettlebell swings (Russian)
up-downs (burpee without the push up portion)
box jump