These are our newest family members. You are working out with them already. Be sure to greet, encourage and push them, in a friendly way, of course. Sarah Hoffmeister Michael Ferrell Elizabeth Gibbs (graduating for the second time) She came with her friend, Chloe, that hasn’t quite finished yet.

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Be sure to keep an eye on the inspiration page for new pictures. There are some new On Ramp graduates coming soon. Plus you never know what I might get a good picture of now and then. MONDAY 7-29-13 For time: 20 Front Squats (205, 135) 30 Box Jumps (30, 24) 40 KB Swings (53,…

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Hi, it’s Monday morning! I realized last night as I fell into bed that I hadn’t posted the wods. So here they are now. MONDAY 7-22-13 “Nancy” 5 Rounds for time: 400 Meter Run 15 Overhead Squats (95, 65) TUESDAY 7-23-13 21-15-9 GHD Wall Balls (10) Wall Ball 2-fer-1’s (20, 14) WEDNESDAY 7-24-13 5 Rope…

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I am putting the wods up early for next week, just to show myself it can be done! Really, we are on our way to St. Louis to fly out on our vacation. While I am gone, Nathan will be training the 6 and 7am classes as well as his regular 6pm classes. Mark Guilliams…

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I have a new picture to post on our inspiration page but I’m having a little trouble getting it there. Keep checking, it may turn up yet. Meanwhile, I wrote a note about fitness that is posted on our inspiration page. Check it out while you are there. MONDAY 7-8-13 AMRAP in 12 minutes: 10…

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Fitness is defined as “increased work capacity across broad time, age and modal domains”. This means we are increasing the “work” we are able to do in lots of movements, in time and as we age. Of coarse, as we continue to age our capacity to work will eventually diminish. Our goal is to get…

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MONDAY 7-1-13 “Fight Gone Bad” 3 Rounds for reps: 1 minute of Wall Balls 1 minute of Sumo Deadlift High Pulls (75, 55) 1 minute of Box Jumps (24, 20) 1 minute of Push Press (75, 55) 1 minute of Rowing (for calories) 1 minute of rest TUESDAY 7-2-13 Snatch Balance 3-3-2-2-2-1-1-1-1-1 stay 3 seconds…

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I have lots of photos that show just how fast we move. Sometimes we are so fast we are almost invisible! These are the pictures I thought were good. They show some new people… New places to work out… New positions… Some normal pictures…(I don’t want to say old faces)          And some new wardrobe…

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We had lots of records to put on the boards this last week. Congratulations to all of you that got new PR’s! MONDAY 6-24-13 “Air Force Wod” For time: 20 Thrusters (95, 65) 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats At the beginning and every minute do 4…

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