03.05.2013
STRENGTH- Weighted Pull ups 5-5-3-1-1 OR Negatives- 2 sets until fail, rest in between. WOD- 5 Rounds for time: 10 Dead lifts 255/155 or 70% 10 Ball Slams MIDLINE- Reverse hyper 2×10
02.21.2013
BENCHMARK BENEFIT this weekend! Saturday starting at 12pm, join us for FRAN, DIANE, & ELIZABETH!! New PR’s are in the horizon! 🙂 Pictures: POLAR PLUNGE (tight & bright themed), Power Cleans, Wall Ball, Burpees, Pull ups, Handstand push ups, Toes-2-Bar, Dead lift, Box jumps, & Snatching! [slideshow] OLY- Power Snatch from blocks (above knee) 7×3 […]
01242013
KICKBALL at Island Park in 2 days! Come cheer us on! Games start at 9am!! (No 9am or 12pm classes on Saturday because of KICKBALL! On-Ramp is still on at 10:30!!!) OLY– 3-position Snatch (High to Low), every 30 seconds for 5 minutes. (Keep light, work on technique) STRENGTH– Bench 5-5-5-3-3-3-1-1-1 WOD– E.M.O.M for 10 […]
11.13.12
This post is a little late, but hey—at least I’m doing it 😉 If you haven’t been in Monday or Tuesday, then you haven’t played on our new GHD–and that’s sad–it’s very fun!!! Also, a quick shout out to our very own Dale- his wife is a great photographer in the area and has recently […]
10.30.12
Tomorrow is HALLOWEEN! That means, come workout in your costume! *Many pictures will be taken! 🙂 **If you are available to come to a time other than the 3pm class, PLEASE DO SO! We will have the entire High School Hockey Team here for the 3pm class, and will be VERY busy! Same goes for […]
10.16.12
If you haven’t been on Facebook yet, go check out some more awesome pictures from the competition!! We had a blast and everyone did so great and you can see a little of both in the pictures! Have a great day everyone! Hope to see you in here soon 🙂 SWOD: Level 1: Dead […]
10.2.12
NEWS!!! NEWS!!! DON’T MISS THIS!!!! *****CANCEL ALL PLANS FOR SATURDAY!!!!!!!!!!!!!***** We are going to be having SO MUCH FUN! This Saturday (10/6) @ 1pm, we are going to have a potluck party at the gym! We would love for you to come, and if possible, bring your family and friends—everyone is invited!!! Please bring a […]
9.18.12
REMINDER: The Tardiness rule will FOREVER be in effect! For every minute you are late for a class you will complete 5 Burpees! SWOD: Level 1: Dead Lift 5rm M. E. (+10lbs) Pull-Ups 3x rm Level 2: Press 5@ 65%, 5@75%, 5+@85% Tabata Pull-Ups/ Ring Rows […]
9.14.12
Happy Friday 🙂 What are you guys doing this weekend? Jeremy and I are going to RELAX!!!!! I am SUPER excited about that! We’re going to relax, eat ice cream, and do just a little work too! I will be studying for my level 1 CF certification and Jeremy will be doing some extra programming […]
9.4.12
To all our Members: GREAT JOB REMEMBERING THE TIME CHANGES!!! 🙂 Just to remind those who haven’t seen the signs all over: Class times changed today, the new schedule is this: Monday – Friday: 6:00AM – 7:00 7:30 – 8:30 9:00 – 10:00 10:30 – 11:30 (ON-RAMP, MWF) 3:00PM – 4:00 4:30 – 5:30 6:00 – 7:00 […]
