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Category Archives: wods

Monday

“CrossFit Total”

1 rep max Deadlift

1 rep max Back Squat

1 rep max Shoulder Press

 

 

 

 

 

 

 

 

 

 

 

 

Great start to the new On-Ramp classes.  Hope everyone is as excited as we are!  Stick with it!

:ATTENTION:

 You may now sign up for the On-Ramp class time you wish to attend through Mind&Body.  

The make up time on Saturday for On-Ramps has changed. If you missed Monday you should now come at 1:30 pm.  If you miss Wednesday come at 2:30.  

11:30 am class on Saturdays is now an Olympic Lift class.  Also, an Open Gym time has been added at 12:30 pm.

Sunday

REST DAY/ Gym closed

 

 

 

 

 

 

 

 

 

 

 

 

:ATTENTION:

There is a change in the make up times on Saturday for On-Ramp have changed.  If you miss a Monday come at 1:30 pm and if you miss Wednesday come at 2:30 pm.  See everyone Monday!

We will be having an Olympic Lift class at 11:30 am from now on at 11:30 on Saturdays.  This starts this weekend on the 23rd of February. Still sign up online for this class.

Saturday

“Fran”

 

21-15-9 reps of:

 

Thruster

Pull-up

 

 

 

 

 

 

 

 

Libby doing a GHD Sit-up.

:ATTENTION:

There is a change in the make up times on Saturday for On-Ramp have changed.  If you miss a Monday come at 1:30 pm and if you miss Wednesday come at 2:30 pm.  See everyone Monday!

Friday

“Elizabeth”

 

21-15-9 reps of:

 

Cleans  135/95 lbs

Ring Dips

 

 

 

 

 

 

 

 

 

 

 

 

 

:ATTENTION: 

 

The new wave of On-Ramp classes begin on the 18th of February, next Monday.  Everyone may start to purchase their On-Ramp packages.  The classes are on Monday and Wednesday either at 8:30 am or 7:30 pm. YOU DO NOT SIGN UP FOR THESE CLASSES ONLINE. JUST SHOW UP TO WHAT EVER CLASS YOU CAN MAKE IT TO.   If for some reason you can not make it to both days one week there will be a make up day on Saturday.  The times on Saturday are 12:30 pm if you missed Monday and 1:30 pm if you missed Wednesday.  Hope to see a lot of people ready to get FIT after Mardi Gras!

Thursday

20 minute AMRAP

 

250 meter row

21 rep Sumo Deadlift High Pull

15 rep Pull-up

 

 

 

 

 

 


 

 

 

:ATTENTION: 

 

The new wave of On-Ramp classes begin on the 18th of February, next Monday.  Everyone may start to purchase their On-Ramp packages.  The classes are on Monday and Wednesday either at 8:30 am or 7:30 pm.  If for some reason you can not make it to both days one week there will be a make up day on Saturday.  The times on Saturday are 12:30 pm if you missed Monday and 1:30 pm if you missed Wednesday.  Hope to see a lot of people ready to get FIT after Mardi Gras!

Wednesday

Thruster

1-1-1-1-1

 

followed by

 

30 rep Muscle-up for time

 

 

 

 

 

 

 

 

Coach Sean Payton and Zack after today’s WOD.

:ATTENTION:

The new wave of On-Ramp classes begin on the 18th of February, next Monday.  Everyone may start to purchase their On-Ramp packages.  The classes are on Monday and Wednesday either at 8:30 am or 7:30 pm.  If for some reason you can not make it to both days one week there will be a make up day on Saturday.  The times on Saturday are 12:30 pm if you missed Monday and 1:30 pm if you missed Wednesday.  Hope to see a lot of people ready to get FIT after Mardi Gras!

Tuesday

Closed due to Mardi Gras

 

 

 

 

 

 

 

 

 

 

 

:ATTENTION:

There will be no morning classes tomorrow, Wednesday the 13th.  Regular class hours resume on Wednesday afternoon.  Hope everyone is ready to shake the festival funk off!

The new wave of On-Ramp classes begin on the 18th of February, next Monday.  Everyone may start to purchase their On-Ramp packages.  The classes are on Monday and Wednesday either at 8:30 am or 7:30 pm.  If for some reason you can not make it to both days one week there will be a make up day on Saturday.  The times on Saturday are 12:30 pm if you missed Monday and 1:30 pm if you missed Wednesday.  Hope to see a lot of people ready to get FIT after Mardi Gras!

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