Hey Folks! I hope you had fun trick or treating – I know I did!  The 20 minute AMRAP was a small departure from our planned programming, but I think it was a good one.  Nice to do some old school CrossFit every so often. Check out my newest post over at Real Life Health. …

Hey Folks! Great work with todays WOD – at first it looked a little chaotic, but by the end it looked like I had hoped it would. Tomorrow will be fun – for sure 🙂 Warm up Choose your destiny… Trick?  OR Treat? Stretch – Shoulder flexion, Lats/Rhomboids & T-spine See you in the gym!…

Hey Folks! Thanks for staying on task today and crushing that WOD.  You guys always impress me.  We have lots of OnRamp grads!  Chantelle, Brittany, Mark, Marty, Sherri-Lyn, Jennifer and just last week Sean!  If anyone looks like they don’t quite have the hang of things it’d be great if the “experienced” Folks can give…

Hey Folks! It was a great farewell WOD for Drew.  I’m in no rush for it to happen again (someone leaving OR doing “The Seven”).  We’re starting a new 6 week program, so pull up your socks and get ready to lift things up and put them back down.  We have time for 2 6…

Hey Folks! Killer clean and jerks – in what seems to be the norm, many people set PRs. Not me though 🙁 next time. Friday and Saturday are Drews last days in town. I’m sure he’ll be back periodically, but sadly he’s leaving us for a carpentry apprenticeship back in the Sault. We’ll miss him,…

Hey Folks! Nice Deadlift PRs today! We won’t see a 1RM deadlift for a little while now – but don’t worry, it’ll increase without you even noticing and we’ll test it again in about a month. We have the rest of this month, November, December and January to prepare for the open. We’re going to…

Hey Folks! Nice squats today – getting those elbows up nicely and working on that front rack position is helping out a lot. Way to crush the chipper WOD too – it looked like a lot of fun haha. Warm up Deadlift 2 sets of 5 @ 70% *1 minute rest between sets 2 sets…

Hey Folks! You guys were snatching like champs today – I was very proud 🙂 We’re slowly building lots of confidence in the bottom position and that will be invaluable in the future. Keep it up and we’ll dominate once the Open is here! Warm up Front Squat 3 sets of 3 @ 75% Back…

Hey Folks! Thanks to everyone who came out to enjoy the awesome anniversary WOD!  It was a tough one, but still doable!  Makes me happy, that’s a for sure. Even bigger thanks to Julie for having everyone out for the Potluck!  I’m excited for it to be even bigger next year! Warm up High hang…

Hey Folks! I don’t normally post on the weekends but this is a special occasion! I figured I would announce our anniversary wod and finalize some details for tomorrow. Gym is open 10-12, as usual. We’re headed to Julie’s place afterwards and will be hanging out/potlucking from 1-5pm. BYOB. Julie’s address is at the gym…