Hey Folks! Great weekend!  There was (as usual) awesome energy in the gym, and it was nice to see so many people out for yoga on Sunday!  Don’t forget, thanks to the amazing kindness of your favourite Coach Lisa, Yoga is free for monthly unlimited members!  Check it out – it’s well worth it! We’re…

Hey Folks! Keep killing it in the gym!  Here’s Sundays stuff! Warm up for your strengths!  You want to feel strong through your FULL range of motion for each movement. [av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-859rk5′] [av_toggle title=’Health’ tags=” av_uid=’av-5u3xs5′] Rest [/av_toggle] [av_toggle title=’Performance’ tags=” av_uid=’av-3uk2at’] 1. Metcon For time: 21 Thrusters, 115/80 9 MU 15…

Hey Folks! It’s Friday – this is tomorrows programming! Warm up with some other specific warm ups too [av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-85hwrm’] [av_toggle title=’Health’ tags=” av_uid=’av-5vglbm’] Rest Day! [/av_toggle] [av_toggle title=’Performance’ tags=” av_uid=’av-dtr2a’] Recovery/Rest [/av_toggle] [av_toggle title=’Longevity’ tags=” av_uid=’av-2000ky’] Bench 5×5 75% Pendlay Row 3×5 12min. AMRAP 3 C&J 155/105 6 T2B 9 BoxJump…

Hey Folks! Killer rest day!  I caught up on the Clean and jerk EMOM – that got difficult toward the end – props to you guys for crushing it like it was nothing yesterday! I hope you recovered well!  So over the next ~3 weeks it’s a good idea to think about emptying the tank…

Hey Folks! So I think you guys are starting to get the hang of things with the new programming eh?  It’s developing nicely 🙂  Keep up the great work.  Longevity is a “rest” day, meaning spend time on mobility, eating well, some light movements, working on skills or things you’re bad at (we call them…

Hey Folks! Awesome work on todays WOD – it looked like a BEAUTY all around.  I’m going to have to make one of them up tomorrow for sure.  The gym is looking awesome and it’s nice to see so many people setting goals and writing them on the goal board for all to see (and…

Hey Folks! Killer performances on the various WODs today!  There were a boatload of push ups, box jumps, and squats done today AND we welcomed a lot of awesome OnRamp athletes to the gym today! OnRampers – You are more than likely going to be sore tomorrow and the next day.  When you wake up…

Hey Folks! So we’re back to the normal routine starting tomorrow!  Let’s take the time to cook meals ahead of time, lay out our gym clothes or have the gym bag ready to go at the door.  Have appropriate snacks ready to grab and go.  Purge the house of those things which shall not be…

Hey Folks! Great work on todays sneaky WOD – throwing ring push ups into the mix every so often will help with shoulder stability and improve normal push ups – Bang-pow! This is the last weekday of our typical programming – going forward the “typical” programming stream will be known as “longevity”.  To follow the…

Hey Folks! It’s 2014 now!  You’ll have to forgive me if I write 2013 for a little while. SO – we’ve got some changes coming up in the new year: We’re adding an hour to Saturday mornings – We’ll be open at 9am instead of 10am Yoga is going to be on Sundays from 12:15…