Hey Guys! Great work today! Mikie crushed some serious box jumps and Monique rocked some burpees with a reluctant smile (it’s ok, we all hate them)! So great seeing you guys progress so much. Warm-Up Deadlift – 3-3-3-1-1-1 AMRAP 8 minutes: – 5 hang power clean – 25 Double unders Stretch: – Hamstrings Strengthen: –…

Hey Folks! Tomorrow’s workout! Warm-up Skill: Pendlay Rows Form Variations WOD: For time: 15-12-9-6-3 Ring rows, Box jumps, Burpees Cool-down: Stretch – shoulder flexion, Hip flexion+external rotation (gluts/piriformis) Nutrition – It’s winter, the perfect time to lose weight. We are designed to eat a protein and fat diet during the darker months. More light, means…

Hey Guys! Great work this weekend – it was super fun to have you all out to the gym! Ok I don’t know why it won’t post a pic here – hopefully it does on the website when I post it… Silly technology Warm-Up Snatch 3-3-3-1-1-1 WOD: 3 attempts at a max time L-sit and…

Hey Folks! The WODs over the weekend will be posted at the gym – and may vary from person to person, depending on what you need. But there will be a great one for everyone! See you there! p.s. admire some of the good and bad form and how subtle some of the differences are…

Hey Guys! Let’s start the weekend off right! Warm up Press: 5-5-5-3-3-3 WOD: 4 rounds for time: 5 back squats 7 pull ups 9 KB swings 11 push ups Cool Down: Stretch – glutes and pecs See you guys tomorrow! Adam

Hey Folks! Hope your week is going well and that your Christmas shopping is almost complete.  We’re getting closer! Keep your eyes peeled for CHristmas hours (to be posted in the near future) OnRamp Warm-up! Strength/Skill: Press, Push Press, Push Jerk (everyones’ favourite) WOD: AMRAP (As many rounds as possible) 10 Minutes: 10 Push Press,…

Hey Guys! Great seeing you all again!  I’m psyched to be back.  Drew… I still need to try that WOD, but I will crush you… maybe. Looking forward to seeing you guys tomorrow! CrossFit: Warm-up Deadlift: 5-5-5-3-3-3 WOD: AMRAP 10 Minutes: 5 hang power snatch 10 sit ups 15 double unders Cool down: Stretch –…

I’m baaaaaack So happy to be back in Canada… don’t get me wrong, Punta Cana was nice, but I love my cold and I love my home.  Sorry again to Everyone for the inconveniences while I was gone – Drew and I did our best with what we had. OnRamp Folks!  I’m super excited to…