ANNOUNCEMENTS • Frustrated with your cleans? Feel like you’ve hit a plateau? Join us on Friday, 10/9 from 6:00 – 7:30 to work on your clean technique, it is $20 to register. • We are pre-ordering CFTC sweatshirts! See Ashley or Scott to order yours, $50 upon ordering. • Join[…]
Read More »STRENGTH Front Squat 2-2-2-2 with 0:03 pause WOD 100 DUs + 21-15-9 Front Squats (135, 95) GHD Sit-ups + 100 DUs
Read More »ANNOUNCEMENTS • Join us at 2pm for our end of summer BBQ, bring food to share and BYOB. WOD Teams of 2 Amrap 25 5 Thrusters (115, 75) 5 T2B 5 Box Jumps (30, 24) 150m Farmers Carry (53, 35)
Read More »STRENGTH Power Clean 3-2-1-3-2-1 WOD “The Chief” 5 Rounds of: AMRAP 3 3 Power Cleans (95, 65) 6 Push-ups 9 Squats 1:00 Rest
Read More »STRENGTH Build to a 1RM Hang Power Snatch WOD 3RFT 400m Run 10 Power Snatches (95, 65) 10 C2B Pull-ups
Read More »STRENGTH Back Squats 3-3-3-3 WOD 10-9-8-7-6-5-4-3-2-1 Deadlifts (225, 155) Burpees
Read More »TUESDAY IS BRING A FRIEND DAY! WOD Teams of 2 complete: AMRAP 20 20 Push-ups 30 KBS (53, 35) 40 Box Jumps 50 Sit-ups (53, 35) 600m Run (relay, 300m each)
Read More »STRENGTH Front Squat, build to a 1RM WOD “Bad Attitude” Every 3:00, complete 200m Run, then AMRAP clean & jerks (155, 105). Continue until you reach 30 reps.
Read More »• The 5:45am classes on Tuesday, Wednesday & Friday will now start at 5:30am beginning this coming Tuesday! • Bring a Friend Day is Tuesday, October 29! If your friend signs up for a membership after On Ramp, YOU get 50% off your next months membership! • End of Summer[…]
Read More »WOD Teams of 2 AMRAP 20 2 k row buy in 50 wall balls 20,14 200m run w med ball
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