SATURDAY 3.25.2017 STRONGMAN

Warmup: 2 RNFT Shoulder openers 5/5/5 Bicep openers 5/5/5 YTI 10/10/10 A. 2 sets for max reps Wide grip strict pull-ups B. 1 arm press (Work up to a 3 rep max on each arm, we will alternate this move with db and barbell, this week with a db. Engage your lats! You...

SATURDAY 3.25.2017 WOD

Congrats and welcome to our March ONRAMP grads! WARM UP: Track Drills then… 2 RNFT 10 Hand to Hand Swings 5 Pause Goblet Squats 5 SLRDLs R & L (both hands on the KB) 5 Half Getups R & L Thoracic + Hip MOB WARM UP GAME PART 1: FITNESS/SPORT 30 Min EMOM:...

FRIDAY 3.24.2017 WOD

Teens Do Work Class with Johnnie REMINDER: Friday at 8pm we are showing the new Crossfit film, A Decade of Fitness CROSSFIT OPEN WOD 17.5 WARM UP: 2 Min – Row, Bike or Jump Rope 2 RFNT 10 Air Squats 10 Pushups 10 Beat Swings Calf Barbell Mash + Front Rack MOB 2...

THURSDAY 3.23.2017 WOD

OPTION 1: Active Recovery After the Group Warm Up perform in order: A. Foam Roll / Lacrosse Ball for 10 Minutes B. Row Bike or Jog at a conversational pace for 10 Minutes C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of: 10 Pushups 10 Air Squats...

2017 INTRAMURAL WEEK 4 – 17.4 RESULTS

The scoring is the combined Rx and Sc Teams Total Points.  Individuals are ranked by their placement (1st place = 18 points…) Team Score is the combined point totals for each individual.  At the end of 5 Weeks the Team with the highest point total will be the...