Skill 

Rowing

Kipping

Strength

Deadlift

Ring Row/Pull Up

Wod

10, 9 , 8, 7, 6, 5, 4, 3, 2, 1 of

Barbell Deadlift

Ring Row/ Pull Up

Hey On Ramp peoples!

So we have decided seeing as how Thanksgiving is going to be a big mess for pretty much everyone, here is what we are going to do, we don’t want anyone to miss any important skill work, but we also don’t want anyone to miss out on workouts. So! How about you come into our regular classes? keep reading below.

Saturday 11.17.12

Tuesday 11.20.12 FREE DAY for all on ramp people, we will be letting you guys participate in our regular classes, drop in whenever you’d like throughout the day on any of our Crossfit classes. For those of you with a punch card these will not count toward any of them. The workouts will be something slightly more challenging but still at your own pace for these days. The class times are 5:30am, 10:00am, 4:15pm, 5:30pm, 7:00pm.

Wednesday 11.21.12 Seeing as how we are closed Thanksgiving FREE DAY for all on ramp people, we will be letting you guys participate in our regular classes, drop in whenever you’d like throughout the day on any of our Crossfit classes. For those of you with a punch card these will not count toward any of them. The workouts will be something slightly more challenging but still at your own pace for these days. The class times are 5:30am, 7:00am, 9:00am, 4:15pm, 5:30pm, 7:00pm.

Thursday 11.22.12 THANKSGIVING **CLOSED** (Although if you would like to work out, seeing as how this falls on a training day for me, I always open up the gym for a few hours if you’d like to tag along with me)

Saturday 11.24.12 FREE DAY for all on ramp people, we will be letting you guys participate in our regular classes, drop in whenever you’d like throughout the day on any of our Crossfit classes. For those of you with a punch card these will not count toward any of them. The workouts will be something slightly more challenging but still at your own pace for these days. The class times are 9:00am, 11:00am.

Tuesday 11.27.12 On Ramp Classes resume their regularly scheduled programming and times from here on out. 🙂

Post to comments and let me know what you guys think!

Supplement Evaluation Checklist Part 1 

Supplements Part 2, whats in our cabinets

Handstand push up progressions (Although a very simple video, If anyone is interested I will tell you more of the particulars, such as more specific hand and head placement, sets, reps, and frequency of practice. Just let me know!)

 

 

 

Advertisements