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
Read More »Patrick grinding through the WOD with the support of the class. Endurance 1 Mile Run, not for time WOD Teams of 2 complete: 3RFT 400m Row 400m Run 30 Box Jumps (24, 20) 30 T2B 100 DUs *Partners complete 5 Burpees before switching.
Read More »Alicia’s Deadlifts! Strength 5x 2 Clean Pulls, 1 Power Clean WOD 10-9-8-7-6-5-4-3-2-1 Push Press (115, 75) Strict Pull-ups
Read More »