Saturday, January 30, 2010



100 push-ups for time

Friday, January 29, 2010

Fuel for the Fire

Jordan is a new athlete in CrossFit, here he's showing off great form on the press, full extension and head through the bar.....way to go rookie!


For time:
400m run
20 Sit-ups
30 Kb Clean and Press
20 Sit-ups
400m run
20 Sit-ups
30 Kb Clean and Press
20 Sit-ups
400m run

Thursday, January 28, 2010

Break Ground

The current on-ramp class graduated last night, look for some new faces in class next week. We have 11 new members, welcome them with smiling faces and big hugs ;-)

Skill work:
Ring Movements- dips,L-sit, push-up,row, etc

Complete 4 rounds of
1 min max reps at each:
Db push-press (30#)
Broad jump
Sledgehammers (20#)

Wednesday, January 27, 2010


Man-makers anyone?

Hang Squat clean

Overhead squats

Tuesday, January 26, 2010

Head Rush

Chest Press:

AMRAP in 15min:
250m row
15 KTE

Monday, January 25, 2010


Marcos...Business as Usual

Back Squat
Work up to heaviest single

4 rounds for time:
12 thrusters
9 box jumps

Saturday, January 23, 2010

Partner Wod

Each person completes 3 rounds for time:
115lb plate shuttle
max rounds of:
7 kb swings (53/35#)
5 Ring push-ups

Friday, January 22, 2010


We hope everyone who came last night really commits to the Paleo Challenge. You will notice a difference within the first week. Remember to come to our Longmire location on Sunday between 2pm-4pm for pictures.

3,000 lbs ground to overhead

Thursday, January 21, 2010

Fish and Chips



Wednesday, January 20, 2010

Dance the Dance

Here are some CrossFit athletes who came out last Saturday to run and support our 5k in 18 degree temperatures. Thanks Kathy Brewer, Gary and Katie Guilbeau!

Overhead Squat

2min max reps burpees
2 min rest
4 min max reps man-makers (30#)
2 min rest
2 min max reps burpees

Tuesday, January 19, 2010

Every Little Thing

Sumo Deadlift
5x10 at body weight

90 second ring-plank hold
4 rounds of:
5 power clean and jerk (135#)
10 chest to bar pull-ups
90 second ring-plank hold

Monday, January 18, 2010

Brave the Weather

Carol Rodriquez showing off her skills on a shuttle run last week.

Tabata push-ups

2 rounds for time:
400m run
50 squats
400m run
50 lunges

Saturday, January 16, 2010

Game Time

Max Reps Pull ups

rest 5 min.

2K Row

Friday, January 15, 2010


Push-Jerk (behind the neck)

4 rounds For time:
20 pass-through lunge steps (53#)
20 Kb single arm swings (35#)
15 Db Cleans (45#)

Thursday, January 14, 2010


Handstand Hold
3 attempts at max length of hold

20 min AMRAP
7 push-press (95#)
30 double unders
30 medball slams(20#)

Wednesday, January 13, 2010

Get up and move

Beth Miles is one of our athletes in the 8:30am "ladies only" class. She is showing off her deadlift skills.


4 rounds for time:
400m Run
10 Turkish Get-ups (20 / 12kg)

Tuesday, January 12, 2010

thats the name of the game

front squat

5 rounds for time:
250m row
25 pvc OH squats
15 pull-ups

Monday, January 11, 2010

Chutes and Ladders

Thats right, Daren doing burpees on top of a mountain, in -5 degree weather, and ski boots. CrossFit baby!

Ladder Progression-
1st minute- 5 push-ups
2nd minute- 5 sit-ups
3rd minute- 6 push-ups
4th minute- 6 sit-ups
5th minute- 7 push-ups
6th minute- 7 sit-ups

continue pattern until you do not complete the reps allotted in the minute. upon failure rest one minute then complete 2 rounds of the failed exercise and reps, with no time factor.

Saturday, January 9, 2010

Baby it's cold outside....

Our 5k this morning was a huge success, I want to thank everyone who came out this morning in the 18 degree weather and participated!


3 Rounds for time:
5 Squat Clean Thruster
10 Shuttle Runs
30 KB Swings

Friday, January 8, 2010

Sub Zero

3-2-1 GO!!!
Snatch Grip Deadlift

5 rounds for time:
5 hang cleans
10 push-press
5 burpees

Thursday, January 7, 2010

Repeat, Repeat, Repeat

Skill work
Double unders

For time:
SHDP (75#)
Ring Rows

Wednesday, January 6, 2010

Heavy Heart

Power clean

20 min AMRAP:
200m over head plate run (45#/25#)
15 KTE
12 Back Extensions
9 sit-ups

Tuesday, January 5, 2010


Split jerk

5 rounds for time:
10 wall-balls (20#)
15 box jumps (24" box)
20 renengade rows (30#)

post thoughts to video in comments

Monday, January 4, 2010


Traci Smith and Niki Lewis are two of our star athletes in the 8:30am "Ladie's Only" class.

Back Squat
3 attempts at max load

3 rounds for time:
400m row
400 m run
40 double unders

Saturday, January 2, 2010

Start it off right

Our next On-Ramp class starts this Monday, click here to sign up.

Tabata Something Else
tabata intervals of:

1 min rest between exercises