SATURDAY 12.1.12 OLY COMPETITION

SATURDAY 8:00 CLASS ONLY – 10:00 OLYMPIC COMPETITION For all the members who are competing on Saturday we commend you. In particular all the newer members I’ve talked to all week who are nervous and anxious but are still willing to give it a shot. Be excited to...

FRIDAY 11.30.12 WOD “SPEAL”

SATURDAY 8:00 CLASS ONLY – 10:00 OLYMPIC COMPETITION For all the members competing on Saturday if you’re feeling nervous and anxious about your lifts here’s some advice from Donny Shankle – USA weightlifting champion. Olympian Chad Vaughn said,...

THURSDAY 11.29.12 WOD

Welcome November On Ramp Grads!!! OPTION 1: Practice* your OLY lifts for the competition on Saturday and then HATCH SQUAT or rest your legs. HATCH SQUAT WEEK  7 / DAY 2 OPTION 2: CrossFit WOD and no squat With a Partner only one person working at a time: 5 Rounds for...

WEDNESDAY 11.28.12 WOD “GOAT DAY”

What is a Goat? It’s the movement that you hate to see show up in WOD.  The movement that might be holding you back from going Rx in a WOD. So today’s a great day to work on it! 20 Min EMOM: Odd Minutes Choose One and Perform 3, 5 or 7 reps Strict Pullups...

TUESDAY 11.27.12 CFS OPEN WOD #5 “LOCO”

CFS OPEN WOD #5 “LOCO” MEN’S OPEN WOD No Scaling 10 Min AMRAP 30 Burpees 20 Swings 70 10 Muscle Ups WOMEN’S OPEN WOD No Scaling 10 Min AMRAP 30 Burpees 20 Swings 44 10 HSPU 1 AM CLASS WOD (Scaleable) 10 Min AMRAP 30 Burpees 20 Swings 53/35 10...