Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes
*if you lower the plate or drop the wallball no reps count and you must restart the ROUND.
ON RAMP Sign Up - Now Open!
Our next On Ramp Course begins Monday August 2nd, are you registered? If you have been sitting at the computer, checking our blog and missing out on all the fun, now is the perfect time to join our community! The On Ramp course is our beginner course which teaches you many of the movements used in CrossFit while bringing you up to speed in a fun and supportive environment. Sign up here and Sign up Now as space is limited!
Add 5lbs to your previous PR to calculate your new %
WOD: AMRAP 8mins
4 DB Power Cleans
8 Lateral Lunges
4 Muscle Ups
Post WOD Treat: 100 AbMat Sit Ups
post loads and time to comments
Chicken Labels: A Primal Purchasing Guide - Mark Sisson
HOOVER BALL Team sign up! Sign up and pay before July 26th to guarantee your spot on a team! $15/team member includes a free shirt too wooowooo! Team sign up is on the back board at the gym! All are welcome to join and play!
This was WOD #2 from the CrossFit Games this last weekend. Winning times for Graham Holmberg 16:59, Annie Thorisdottir 17:53. The mainsite posted this WOD on Monday, compare your times to the hundreds who posted there, by clicking here.
Add 10lbs to your previous PR to calculate your new %
WOD: for time
50 Pull-Up Burpees
post loads and time to comments
Congrats to the 2010 CrossFit Games Champions! Top Male- Graham Holmberg and Top Female- Kristan Clever. If you happened to miss any of the live action from the Home Depot Center be sure to watch some of the archive footage of the Individual, Masters and Team Cup competition!
Paleo Stomach Calming Foods / Runny Nose after Eating
Fabian Seafood truck will be delivering Wild Caught in the USA: Gulf Shrimp, Fresh Blue Crab Meat and Red Snapper at the Dairy Queen on Riverside from noon-6pm TODAY. Mention that you are an EMAIL customer and receive 30cents off per pound. "We are still getting fresh shrimp, though supplies are tight due to the BP oil spill and the closure of the Gulf in that area. We have posted information on our web site concerning the spill and safety of the Gulf Seafood. Please visit..." - Fabian Seafood Company
***GYM NEWS***
In respect to all athletes and their daily schedules, classes will start promptly at their designated times! If you should need time to warm-up, show up early and take care of YOUR needs. If you are running late, join the next class! If it is the last class of the day hop in and work hard!
Mat Lalonde Ph.D Nutrition Seminar @ CrossFit BN - Saturday July 17th! (a few are headed over for this seminar, if you would like to join them SPEAK UP!)
Fabian Seafood truck will be delivering Wild Caught in the USA: Gulf Shrimp, Fresh Blue Crab Meat and Red Snapper at the Dairy Queen on Riverside from noon-6pm on Monday July 19th. Mention that you are an EMAIL customer and receive 30cents off per pound. "We are still getting fresh shrimp, though supplies are tight due to the BP oil spill and the closure of the Gulf in that area. We have posted information on our web site concerning the spill and safety of the Gulf Seafood. Please visit..." - Fabian Seafood Company
In honor of South Africa putting on an amazing month of World Cup festivities along with the start of the 2010 CrossFit Games, we will take on this little chipper. There is a 30min time cap for this WOD, compare results by regional competitors here.
