No 1130 On-Ramp for July


Athletes, due to a large number of trainers out for the month of July, we will not be able to offer the 1130 On-Ramp class.  You are still welcome to attend the Tuesday 1645 On-Ramp class.  You may also attend the normal 1130 class, however the coach my have you alter the prescribed workout to suite you skills.

Friday, 25 July 2014

Skill Work- Muscle up prog

SNATCH-1 Rep @ 75%, 85%, 90%, 95%, 95%, 95%

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
(Scale weight to 75% of your PJ 1RM if necessary)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J

Kelli dean

For those of you not watching the CF Games,look at what you are missing. our very own Kelli dean is sitting in 1st place after day 2.  pray for her as she goes into day 3 to stay on the path she she’s on.


Monday, 21 July 2014

Skill Work – Muscle ups Program

3×10 Reps of
Hollow and arch swing
Hanging V hip extensions
Band assisted strict pull-thru

Front Squats
5 X 75%; 3 X 85%; 1 X 95%

AMRAP in 10 Mins
16DB/KB Pwr Snatch(20/12Kg)
(8L arm/8 R arm)
50 Dbl unders

Friday, 19 July 2014

Skill work – muscle-up prog

Clean – 8×2@80% 1RM, EMOM

For time
21 OH squat (95/65 lbs)
42 pull-ups
15 OHS
30 pull-ups
18 pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh. (picture and information courtesy of CrossFit)

During this next two weeks we will be putting in some hero wods. Remember to do your best on these wods as the fallen hero’s that they are named after gave their best. It does not mean that you have to RX the wod but do what you can to honor these men who have served our country. The next one will be on Sunday.

We are getting a group of people together to do the “whole9″ challenge again….so far Allycat, SB, MC, LW and H&I are getting onboard…anyone else interested in joining us? It is better to do as a group that way there is more support and everyone can bouce recipies off of each other. See the link on the side of page for more information. It is a great way to “reset” your body and learn how to eat better in general!