Newest On Ramp Graduates
Welcome to these three newest members of our family.
Read MoreWods for the week 3-25-13 thru 3-30-13
MONDAY 3-25-13 AMRAP in 12 minutes: 4 Shoulder Press (75, 55) 8 Sumo Deadlift High Pull (75, 55) 12 Front Squat (75, 55) *pick the weight that you need and use one bar for all of the lifts. TUESDAY 3-26-13 CrossFit Games Open 13.3 AMRAP in 12 minutes: 150 Wall Ball Shots (20, 14) 90…
Read MoreWods for the week 3-18-13 thru 3-23-13
I finally got my act together and have the wods with me while I’m sitting at the computer. Sorry about the delay. Now that they are all posted, enjoy the week. MONDAY 3-18-13 3 Rounds for time: 50 yards (50’x3, there and back and there again) Barbell Overhead Walk (185, 135) 30 yards (50’x2, there…
Read MoreOpen Gym Photos [16MAR2013]
Here, Jenny pulls 155# off the floor. Her max effort for the day was 175#. Val pulls 150# off the floor, with a max effort of 160#. Finally, Val and Jenny decide to take a 2 minute max effort sit up challenge. Val set a PR of 80 sit ups, which bumped her up to…
Read MoreSaturday / Open Gym Photos
More pictures from Saturdays past. Just catching up. -Dylan I need a faster shutter.
Read MoreSaturday / Open Gym Photos
Just a few photos that have been idle on my phone from past open gym days. -Dylan
Read MoreWods for the week 3-11-13 thru 3-16-13
You have found the website and the wods for the week! Here they are for all who want to check them out before they get to the gym. MONDAY 3-11-13 “Adrian” 7 Rounds for time: 3 Forward Rolls (may substitute Burpees) 5 Wall Climbs (may substitute kick-ups on the wall) 7 Toes to Bar 9…
Read MoreWods for the week (3-4-13 thru 3-9-13)
MONDAY 3-4-13 5 Rounds for time: ~100 meter Shuttle Run* 100′ Walking Lunge-from one wall to the other and back 30 Squats *Run from 1-2 and back 1-3 and back 1-4 and back 1-5 and back touch one hand to the floor and one foot over the line TUESDAY 3-5-13 7 Rounds for time: 35…
Read MoreWorkout of the Day (2-25-13 thru 3-2-13)
Thanks to everyone who made our anniversary dinner a success. There were 37 people who came and joined in the party at least for a short time. You are the reason we have a gym to celebrate with and I appreciate everyone of you. MONDAY 2-25-13 AMRAP in 7 minutes: 7 Deadlift (315, 215) 50′…
Read MoreWorkout of the Day (2-18-13 thru 2-23-13)
MONDAY 2-18-13 AMRAP in 15 minutes: 10 KB Swings (70, 53)* 10 Box Jumps (24) 10 Ring Dips *try heavy and high and get fewer rounds. TUESDAY 2-19-13 Power Clean* 1-1-1-1-1-1-1 *not a full squat under the bar “Grace” 30 Clean and Jerk (135, 95)** **full squat under the bar “Baby Grace” 30 Hang Power…
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