Next OnRamp Program Kicks Off Monday, June 4th!

Looking to get started safely and effectively in CrossFit?  Let our June OnRamp Program show you the way!  Kicking off Monday, June 4th, you can begin the path to improving your health, fitness, and well-being!

Click here for more info and to register today!

STRENGTH/SKILL

5 Rounds:

2x Overhead Press

• Use 90% to 95% of your 1RM

3x Dynamic or Clapping Pushups

3x Shoulder Sweep

CONDITIONING

A:  4 Rounds (NFT)

10x Weighted Situp 45/25

• Use plates and finish the movement with plate overhead in the top position.

30′ DB Crawl 35/20

5x Kneeling Slasher 55/35

B:  2-3 Rounds:

3x Floor or Wall Slide

30 Sec Left Plank/5x Pushups/30 Sec Right Plank

8x BB Rollout

Click here to reserve your spot in any of our classes!

Rules Regarding our 5:30am Class:

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Good Luck to Kevin, as he moves out to Oklahoma this week! See you at Murph!

Next OnRamp Program Kicks Off Monday, June 4th!

Looking to get started safely and effectively in CrossFit?  Let our June OnRamp Program show you the way!  Kicking off Monday, June 4th, you can begin the path to improving your health, fitness, and well-being!

Click here for more info and to register today!

STRENGTH/SKILL

5 Rounds:

-3x Hang Snatch OR Hang Power Clean + OHS

• Work speed under the bar, keep the load light to moderate.

-5x Broad Jumps

-Instep + Hip Stretch

CONDITIONING

A:  4 Rounds:

-30 sec 40′ Shuttle

-30 sec Rest

3 Minutes Rest

B:  15-12-9 reps:

-Deadlift

• 50% of 1 RM

-Box Jumps 24″/18″

• Jump up, step down.

Click here to reserve your spot in any of our classes!

Nutrition Workshop Today at 10am and 8pm!

Next OnRamp Program Kicks Off Monday, June 4th!

Looking to get started safely and effectively in CrossFit?  Let our June OnRamp Program show you the way!  Kicking off Monday, June 4th, you can begin the path to improving your health, fitness, and well-being!

Click here for more info and to register today!

STRENGTH/SKILL

Max Effort Front Squat (reference April 1st loads)

• Take 15 minutes to establish a 1RM Front Squat.
• If performed on April 1st, strive for a new PR in as few sets as possible.
• Stay within the limits of your mobility.  Meaning, stretch, or ask a Coach on how to improve your mobility between sets!

CONDITIONING/MURPH PREP

This is the last week of a “progressive overload” in your Murph Prep, ultimately leading up to the big event!  Expect next week to taper in volume so that you can show up prepared, rested, and ready to perform.  Don’t let the taper drive you crazy, as your rest is important, and you won’t lose any “fitness” in the downtime prior to the event.  You are all sufficiently prepared to tackle Murph (given you’ve been consistent with your attendance the past 4 weeks).

It’s important to note how you felt 3 weeks ago on these intervals.  Have you made it farther each week into the duration without the need for scaling the reps?  Have you felt better the next day?  Has your 800m run following “part A” improved?  Yes, the duration has gone up, but we expect everyone feels a difference from the hanging on for 8 Minutes in the first week.  Your body is quick to adapt to this training stress.

A:  On the Minute for 18 Minutes Complete:

-5 Pullups

-10 Pushups

-15 Squats

• If unable to maintain your rounds, decrease your reps to 3/6/9 respectively.
• Use the scaling option best suited for your completion the full workout “Murph”

B:  800m Run

• This is immediately following part A, with no resetting of the clock.
• Record your 800m run time

C:  2-3 Rounds

-5x Y+L’s

-20/20/20 Low Back Complex

-Foam Roll Hips/ITB

Click here to reserve your spot in any of our classes!