Hey Guys! It was awesome to have some people out for OnRamp tonight, I look forward to making fire-breathers (very good crossfitters) out of you guys! Once again, here is the link for signing up online: https://clients.mindbodyonline.com/ASP/home.asp?studioid=21687 Send it to your friends, family and everyone else you want to join up to CrossFit! For those…

Hey Guys! I’m excited to meet some of the new folks. I’m skipping back around to the beginning – but if you’ve been to one of the OnRamp classes, but haven’t finished the series, don’t worry about it. Come in, and if you’ve already learned squats, we’ll go over something you haven’t… there’s always more…

Whoa… writing 2012 is weird. Hope everyone has recovered well and is ready for an awesome year of progress in health, performance and longevity. Warm-Up Hang Squat Clean • 5-5-5-3-3-3 Tabata Mash-up: • Front Squats • Push press • KB swings • 20 Second plank Stretch: • Quads & Glutes Stabilize: • Rotator cuff work…

Hey Guys! We’re going to be closed on New Years day – Take the day to rest and relax and spend time with loved ones. Warm-Up Weighted Pull-ups • 5-5-5-3-3-3 WOD: • 500m Row, 30 Double unders, 10 Deadlifts • 300m Row, 30 Double unders, 10 Deadlifts • 100m Row, 30 Double unders, 10 Deadlifts…

Hey Folks! For those interested in signing up for some OnRamp or CrossFit Classes (if you’re new, sign up for OnRamp) click through to the online schedule and book in! https://clients.mindbodyonline.com/ASP/home.asp?studioid=21687 The fun continues! I’ve heard from a number of people that saw the CTV news spot and I think we might see some new…