NEW AUGUST On-Ramp classes starting soon!
Aug 4 -M/T/TH at 5:15pm: 12 classes.
Aug 18 – M/W/F at 6:30am: 12 classes.
Spread the word and share with friends!
Sign up here
If you see Allison, Ryan, Dwayne, or Shannon in classes, then introduce yourself! They graduated from On Ramp last week!
Alternating Tabata: 20 on x 10 off (16 min total)
*post highest and lowest score of each movement
Sat. August 2.
8-10a: Open Gym.
10-11a: Olympic Lifting- Clean & Jerk
10:30am: August CF Kids FREE class.
11am: August BAF
Sun. August 3.
Happy Birthday Shaun!
4pm.Possible open gym
“Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths, instead of your weaknesses… on your powers, instead of your problems.”–Paul J. Meyer
A. Movement review.
B. 7 ROUNDS for time:
3 Forward Rolls
9 Toes to Bars/ring with Kip
“Being busy is fantastic. Working hard is wonderful. But if your daily grind isn’t your greatest passion, it’s important to step away and give some time to the things close to your heart. Maybe family and kids, or reading and writing. Whatever you dig, you’ve gotta go for it and keep it a high priority.”
10 Habits of Healthy People
The Next time you travel, find a CF gym near you! This is Shaun at Body Armor CrossFit in San Antonio, Texas.
A. Snatch progressions: Burgener warmup + skill transfers
B1. Hang Power Snatch + Snatch Push Press + OHS – 60% x (3+3+3),
65% x (3+3+3), 70% x (2+2+2) x 3
B2. Accessory work between Snatch complex:
5 rounds of Box Jumps x 3 (tall), GHD situps x 10
Thanks Stefan (middle handstand) for stopping at HCF on your trip to Bloomington from Costa Rica!
3 rounds for time:
Run 400 meters
21 KB swings (35,53#)
“Write down your goal. When we have a number in mind, it gives us mental focus during the workout. When you move all willy nilly, there is so much less drive. I didn’t reach my goal, but I still think I did more work because it was staring me in the face.”
When in Bloomington, Go to Hoosier CrossFit
Liz stabilizing on the rings from a workout not too long ago.
A. review movement
B. For Quality:
TABATA, alternate rounds between:
L Seat Hold
(8 min total)
2014 Fittest Woman on Earth Camille Leblanc- Bazinet
A. warmup to working weights
B. 4 rounds for time:
10 Deadlifts (155,225#) ~60% of 1RM
20 Wallballs (14#-9′, 20#-10′)
Sat. July 26.
8a-5p: In house athlete camp
8-10p: CF Games viewing Party (The Tap)
Sun. July 27.
4pm. Possible open gym
6:10p. HCF Softball Game
Watch the CrossFit Games Live on ESPN!
A. Movement review/Prep
B. OTM x 15 min.
Min 1: Deadlift x 3 reps @ 45%* Load next round weight after completing 3 reps.
Min 2: Max DU
Min 3: rest
*Each round of Deadlift increase 10%, rnd 1: 45%, 2: 55%, 3:65%, 4:75% 5: 85%.
AMRAP 20 min:
15 air squats