Hey Folks! Great work on the WOD today everyone – Killing it.  SO, due to popular demand, I won’t be posting rest days for Longevity anymore.  They in insinuated though!  If you’re following Longevity you SHOULD be taking 1-3 days off for rest each week.  I would suggest doing 3 on 1 off, 2 on…

Hey Folks! Awesome work on todays WOD – Grace+!  (Grace is 30 clean and jerks for time),  Tomorrow is a rest day, and I know most of you aren’t ready to rest – so come in and work on your goals, work on some strength movements that you typically neglect.  Mobilize, Row, etc. If you…

Hey Folks! Killer weekend!  We had some stellar OnRampers finish up on Friday – make sure you introduce yourself and show them the ropes when you see any new faces in the gym! 🙂 We’re continuing the journey with Health/Performance/Longevity.  This weeks strength work is going to be pretty heavy.  If you had a rough…

Hey Folks! Here’ Sundays stuff!  No yoga tomorrow as Lisa is judging a skating competition – sorry about that! Caution – the following video has some swears in it: [av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-p14oy’] [av_toggle title=’Health’ tags=” av_uid=’av-65ej5e’] Rest/Recovery/Missed Wod [/av_toggle] [av_toggle title=’Performance’ tags=” av_uid=’av-4jocc2′] 1. Metcon 30 Snatches for time, 155/105 – power or squat…

Hey Folks! Here is Saturdays stuff – we’re open 9-12!  Newly minted OnRampers!  You can come to the gym whenever you want now (well, within our open hours haha) – come on out and get a workout in!  There will be coaches present to help you! [av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-7onzio’] [av_toggle title=’Health’ tags=” av_uid=’av-5ezj1c’]…

Hey Folks! two very different WODs the last two days eh?  from pure lung/quad burner to more of a muscular fatigue style of WOD.  I imagine both will be present in the Open with a bias toward the lung burner.  Keep your mind focused and try your best to eke out those last few reps…

Hey Folks! So that was a long lung burner and a half!  You guys are killing it and this is GREAT Open training by the way.  Speaking of the Open, you can sign up here.  DO IT.   The open is almost upon us.  Go over and sign up!  Even if you don’t expect to…

Hey Folks! You guys are going great!  Keep up the great work, and make sure you’re addressing any sore spots or tight areas with the foam roller, laX ball, some chiro, massage or physio.  They aren’t just for injuries, they’re for optimizing performance too! Keep in mind, while we do have rest days programmed into…

Hey Folks! Great work on todays WODs, or if you were resting, I hope it was great!  you have to recover just as hard as you train. For those of you who have missed WODs here and there, if you need to take more rest days then there are “programmed” than do it – it’s…