Month: August 2013

  • Friday, August 30th, 2013

    Friday, August 30th, 2013

    Hey Folks! Labour day weekend is about to arrive and you guys have been crushing extreme all week long. Good work – As always you make your coaches and fellow members proud! This weekend there will probably be a lot going on at the gym/clinic, lots of moving stuff around and cleaning. Anyone who wants…

  • Thursday, August 29th, 2013

    Thursday, August 29th, 2013

    Hey Folks! Deadlift PRs left right and centre!  And you guys didn’t even deadlift that much these past 8 weeks!  Fitness everywhere 🙂 This week is going well, let’s try to ride the wave for a couple more days! Warm up 2 Rounds – 10 band pull aparts, 10 squats, 30 second russian baby maker,…

  • Wednesday, August 28th, 2013

    Wednesday, August 28th, 2013

    Hey Folks! Great work on todays WOD – it was a good one.  Hats off to visitors Neal and Jeremy who set some blazingly fast times. Let’s keep riding the PR train! Warm up 2 Rounds – 10 reverse dislocates, bear crawl 1 length, 30 second plank, 10 good mornings Deadlift – Find your new…

  • Tuesday, August 27th, 2013

    Tuesday, August 27th, 2013

    Hey Folks! There were a boat load of Squat PRs today! If you didn’t get a chance to try your PR because you didn’t make it to the gym today… shame on you! just kidding 😉 But honestly, if you didn’t get the chance to PR your squat, fit it in this week sometime! The…

  • Monday, August 26th, 2013

    Monday, August 26th, 2013

    Hey Folks! Great weekend!  We got lots done at the gym/clinic and it’s looking great!  Should be lots of changes over this week too.  We’re waiting for the flooring to come in – after that the wod might be, “place mats for time – Every minute on the minute until it’s done” 😉 Then we’ll…

  • Friday, August 23rd, 2013

    Friday, August 23rd, 2013

    Hey Folks! Lung burner city!  So we’ve been pretty lax about it, but I want to remind Folks please to sign up for your classes ahead of time.  It helps us out, then we don’t have to spend time signing you in and we  can spend more time coaching you guys!  And especially with the…

  • Thursday, August 21st, 2013

    Thursday, August 21st, 2013

    Hey Folks! Awesome having some great OnRampers in the gym this week!  Keep telling your friends and family!  before you know it we’re going to have way too much space and need more friends to fill it up! Warm up 2 Rounds – Bear Crawl 1 length, Inch worm 1 length, 10 band pull aparts,…

  • Wednesday, August 21st, 2013

    Wednesday, August 21st, 2013

    Hey Folks! Sooooo that looked like fun. Believe it or not, it was a pseudo-scaled! It could have been more difficult, crazy talk. Happy birthday Alison! Warm up 2 Rounds – 10 dislocates, 10 squats, 10 ring rows, 10 Sit ups Jerk (split or power) 2-2-1-1-1-1 Bicep curls 3×8, seriously. Alison requested bicep curls 🙂…

  • Tuesday, August 20th, 2013

    Tuesday, August 20th, 2013

    Hey Folks! Great work on today’s WOD – there were some complicated elements but you guys rocked, as usual. Gooood times. Weightlifters! Wednesday is going to be changed to Thursday this week! Warm up 2 rounds – 10 reverse dislocates, 30 second baby maker, 30 second plank, 10 tuck jumps, 10 hops 2 minutes max…

  • Monday, August 19th, 2013

    Monday, August 19th, 2013

    Hey Folks! It was a great weekend – beautiful weather, which I think meant lots of Folks at camp. We crushed some awesome wods in the meantime, no big deal. Eric and Lisa dominated the weekly challenge with 60 slam balls each, although Eric swears he counted at least 89… mid-WOD “euphoria” I suppose. This…