Author: admin

  • Friday, November 9th, 2012

    Friday, November 9th, 2012

    Hey Folks! We’re on the second to last her WOD for the week – Saturday will be for those who can’t make Sunday and who want to work on stuff and do some mobility work.  Dig it! Warm up Not for time – 2 Rounds: 30 Second squat hold with ankle dorsiflexion bias 30 second…

  • Thursday, November 8th, 2012

    Thursday, November 8th, 2012

    Hey Folks! Way to crush extreme on todays WOD – It was a beauty to watch, as usual.  We’re slowly improving shoulder position!  Remember – if you’re getting sore “inside” your shoulder, or in the front… Make sure you listen to your body and rest when needed.  We’re making changes, but they need to be…

  • Wednesday, November 7th, 2012

    Wednesday, November 7th, 2012

    Hey Folks! Great work on the light-ish snatches today – they looked like a little more fun than yesterdays wod… until about rep #40.  Then it looked like pure will and determination. Keep givin’ er – 3 more days to the week and then We have our grand finale on Sunday! Warm up Not for…

  • CrossFitter of the Month – October Edition

    CrossFitter of the Month – October Edition

    Hey Folks! Once again, this time for the month of October (yes, I realize we’re in November now) we are awarding a hard-working, PR-chasing, smile-bearing member the “CrossFitter of the Month”! Why? To show how much we appreciate all your hard work, to reward that hard work, and to make sure everyone knows that while…

  • Tuesday, November 6th, 2012

    Hey Folks! Great seeing you all start the week off right, with some dominant performances. Very inspiring. Keep that attitude up as we’ve got 4 more days before our weekend finale (on Sunday, although if you can’t make it on Sunday, you can always do the workout on Saturday… I guess…) Remember, if you have…

  • Monday, November 5th, 2012

    Monday, November 5th, 2012

    Hey Folks! It was great seeing so many of you out this weekend working on your goats (things you’re bad at) and filling in blanks.  We start another week tomorrow, meaning we’re one more week closer to the Open.  Keep your eye on the prize and your training focused and meaningful. In case you needed…

  • Friday, November 2nd, 2012

    Friday, November 2nd, 2012

    Hey Folks! I assume  you all did great in the gym today, but I wasn’t there 🙂 Which was nice for a change (although I kind of missed being in the gym).  Don’t despair though, I’ll be in the gym all day tomorrow and all weekend – so exciting!  hahah. Warm up Not for time:…

  • Thursday, November 1st, 2012

    Thursday, November 1st, 2012

    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. …

  • Wednesday, October 31st, 2012

    Wednesday, October 31st, 2012

    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!…

  • Tuesday, October 30th, 2012

    Tuesday, October 30th, 2012

    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…