Announcements Today’s WOD is the Paleo Challenge Benchmark WOD. Please use the same scales you used on June 1. Submit your score and point sheet, and please be weighed in and measured NO LATER THAN Wednesday, July 3. We will announce the winners and give the prizes at the WOD[…]
Read More »Rick G. takes on Grace WOD Teams of 3 complete: 50 Box Jumps (24, 20) 50 Pull-ups 500m Row 50 Sit-ups 50 Wall Balls (20, 14) 50 Push-ups 500m Row 50 T2B 1 Mile Run *1 athlete works at a time.
Read More »Congrats to June On Ramp on graduating! Announcements The Paleo Challenge is ending on June 30. We will do the benchmark WOD on Monday and weigh-ins next week. Be sure to bring in your point sheets! Please remember to sign up for classes! We need to know how many people[…]
Read More »Congrats to Pat for getting his first few muscle ups!! Strength Snatch Balance 3-3-3-3 WOD 3RFT 300m Run 12 KBS (53, 35) 12 Front Squats (115, 85) 150m Farmers Carry (53, 35) *if you drop the KB or rest, 3 Burpee penalty.
Read More »9:00am working on their mobility. Skill Muscle Ups & progressions WOD AMRAP 20 2 MUs 4 HSPUs 8 Box Jumps (24, 20), step down
Read More »Congrats to Lauren & Bill who climbed the rope for the first time in On Ramp! June On Ramp graduates on Thursday! Announcements We will be hosting 31 Heroes at CFTC on August 3 at 9:00am, please register for the event and help raise funds for a great cause! Register[…]
Read More »Strength Back Squat 3-3-3-3-3 WOD AMRAP 15 10 Push-ups 10 Box Jumps (24, 20) 10 C2B Pull-ups 30 DUs
Read More »Dianne is getting so strong! WOD Teams of 2, complete: AMRAP 25 150m Row 6 KBS (70, 53) 6 T2B 6 Push-ups 6 Wall Balls (30, 20) 6 Box Jumps (30, 24) 200m Run
Read More »Strength Deadlift build to 1RM WOD Diane 21-15-9 Deadlifts (225, 155) HSPUs *Both for the leaderboard. Remember, honesty, integrity, respect!
Read More »Dan has been working so hard, keep it up! Strength 5x 2 Power Snatch; 1 Squat Snatch WOD 21-15-9 Front Squats (135, 95) Abmat Sit-ups
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