Sunday 12/4/16: WOD

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WOD:
21-15-9
Burpees
KB swings 1.5/1pood
Pull-ups

OnRamp:
For time:
“Fran”
21-15-9
Thrusters
Pull-ups

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Saturday 12/3/16: Community WOD

WOD: (for athletes who are not able to attend the community WOD) AMRAP in 15 minutes: 3 pull-ups 6 push-ups 9 squats OnRamp will be held today at 10:30am with the Community WOD. We will be partnering up. I hope … Continue reading

Friday 12/2/16: WOD

Free CF906 Community WOD is Saturday @ 10:30am. Bring your friends! Onrampers also attend during this time. It’s going to be a great workout! A. *Warm up to 85% 1RM Back squat. EMOM for 10min 2 Back squats @ 85% … Continue reading

Thursday 12/1/16: Rest Day

Wednesday 11/30/16: WOD

Yoga 906 Tonight at 6:30pm Drop-ins Welcome A. *Warm up to 75% 1RM Deadlift. 3-3-3-3-3-3-3-3 Deadlift @ 75% 1RM *Rest between sets. B. AMRAP in 10min of: 50yard sled push with 90/70# on sled 15 Med ball hip extensions 20/14# … Continue reading

Tuesday 11/29/16: WOD

Join Kristin for yoga this week on Wednesday at 6:30pm. WOD 4 Rounds for time of: 2 Rope climbs (*sub 6x floor to stand) 10 Overhead squats 95/65# 15 GHD sit-ups (*sub abmat sit-ups) OnRamp: “Helen” 3 Rounds for time: … Continue reading