Hey Folks! For those interested in signing up for some OnRamp or CrossFit Classes (if you’re new, sign up for OnRamp) click through to the online schedule and book in! https://clients.mindbodyonline.com/ASP/home.asp?studioid=21687 OnRamp: Warm-up Snatch: – Forms points – Variations WOD: 3 rounds for time: – 300m row – 15 overhead squats Cool Down: Stretch –…

Hey Guys! Todays workout was awesome! You guys did so well and rowed, skipped, push pressed and front squatted like champs! OnRamp Folks! Make sure you’re signing up online! here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=21687 Warm-up Skill – Clean Form points Variations WOD: 5 rounds of: 5 power cleans, 3 push press, 10 double unders Cool Down: Stretch –…

Hey Folks! So this week I’m changing it up a bit and there is no strength portion – instead we’ll practice a skill for a little bit and then hit a longer WOD. Then next week we’re back to normal programming… getting strong is important. Warm up Hand-stand push up practice for 5 minutes 30…

Hey Guys! Fran was all sorts of fun – good times watching it, and awesome to see so many of the ladies getting ever closer to the unassisted pull up! This weekend should be fun – expect something new! See you at the gym! Adam

Hey Guys, It’s Friday! Woo woo! Let’s set some pull up PRs! Warm-Up Weighted Pull-up • 3-3-3-1-1-1 “Fran” • 21-15-9 • Thrusters & Pullups Stretch: • Lats/Rhomboids & forearm flexors Stabilize: • Posterior chain – supermans – 20 total

Hey Guys! We’re slowly growing – it’s awesome having new people in the gym and seeing how far the original crew has come. Mandie got 20 consecutive double unders the other day. Badass. There were also some very impressive overhead squats today by everyone – I’m a very proud gym owner. Photo: Element CrossFit. The…

Hey Folks! We’ve got some awesome future-CrossFitters coming up in the OnRamp! It’s looking great and I’m excited to see everyone excel as much as the folks in class. Warm-Up Overhead Squat • 3-3-3-1-1-1 For time: • 30 Ground to Overhead • Every minute on the minute perform 4 burpees Stretch: • Shoulder flexion &…

Hey Guys! If you’re trying to find the gym, it’s the blue garage behind Pure Wellness Group. There’s lots of parking – but no sign… the lights should be on and it’ll look like a CrossFit gym/Adult jungle gym inside. Looking forward to seeing some of you again, and meeting others! Warm-up Skill: Pendlay Rows…

Hey Folks! Quiet weekend, but some Folks found some baseline numbers for their benchmarks, while others set PRs (personal records)! Great weekend all together! Tomorrow’s stuff: Warm-Up Hang Squat Clean • 3-3-3-1-1-1 5 Minute AMRAP: • 10 air squats • 10 situps 1 Minute rest, and then… 5 Minute AMRAP: • 5 deadlifts • 10…