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Category Archives: wods







We have reached the last week of On-Ramp.  Keep up the excellent work everybody!

Free Oly class this Sunday, the 27th @ 10:30 am with Coach Andy.  This class will benefit anyone looking to correct their form and gain strength in the Olympic lifts.


Rest Day/GOAT day






Goats are weaknesses, and you are only as fit as your weakest link. On “Goat Days” we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a WOD. Think about one to three movements that give you trouble and we’ll help you create a WOD.




5 rounds for time:




20 rep Pull up

30 rep Push up

40 rep Sit up

50 rep Squat

*3 minute rest between each round*








Don’t forget the make up times this Saturday for On-Ramp.  Monday make up is at 12:30 pm.  Wednesday make up is at 1:30 pm.  Only 1 more week left!


4 rounds for time:


100 ft Walking Lunge 30 lb/10 lb

30 rep Box Jump 24″

20 rep Weighted Pull up 30 lb/10 lb














Hoodies are in!  if you pre ordered one grab it now for $30.  There may be a few extra for people after.  If you do not want a hoodie anymore please let Zack know.


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