Tuesday 9/27/16: WOD


For time
21-15-9 reps of
Hang Power Cleans 115/95#
Bar Facing Burpees
Knees to Elbows

3 Rounds for time:
400m run
21 Kettlebell swings
12 pull-ups

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Monday 9/26/16: WOD

*CFkids will be held on Thursday. *Yoga 906 will be held on Wednesday. A. (Warm up to 90% 1RM) Bench Press 2-2-2-2-2 @ 90% 1RM Rest 2 minutes between sets B. 4 Rounds for time of: 500m Row 10 Pull-ups … Continue reading

Sunday 9/25/16: WOD

A. For Time: 1000m Row 50 Thrusters 45/35# B. Skill Work (optional) 1. 3 Sets of: 6 Bar Muscle-ups 2. 25yard Handstand Walk -or- 50 Shoulder taps in Handstand position on wall. Face the wall for them. 3. 4 Sets … Continue reading

Saturday 9/24/16: Rest Day

Just a reminder that OnRamp this Sunday is 8:30am. Thank you.

Friday 9/23/16: WOD

This Sunday’s OnRamp: Please note that OnRamp will be held at 8:30am this Sunday, and if you have questions about the WOD, pleas see Kristin at that time also. Thanks everyone! A. Warm up to 75% of 1RM BS Back … Continue reading

Thursday 9/22/16: WOD

Yoga tonight at 6:30pm. CFKids Tonight! 5:30-6:00 Lions 6:00-6:30 Cubs WOD: 4 Rounds for time of: 400m run 10 Chest to bar pull-ups 20 KB power snatch 1/.5 pood (*10 each arm alternating arms) OnRamp: For time: “Diane” 21-15-9 Deadlifts … Continue reading