Sunday Strength Begins

Xi XiaNews%s Comments

Shannon L. is an On Ramp graduate and in just two months, she has made amazing leaps and accomplishments. She dropped her baseline time from 11:40 to 6:45 during On Ramp!!! She has been attending the beginner’s classes, improving her skills, and I got a clip of her squatting this week. Deep, strong, and upright squat. The fundamentals done just … Read More

Runny Fran

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2-28-2009 Sunday, tomorrow, is the last day to sign up for the MWF March On Ramp, starting on Monday morning, 6am! Run 800m 21 Thrusters 21 Pullups Run 400m 15 Thrusters 15 Pullups Run 200m 9 Thrusters 9 Pullups Thrusters: Men 95#, Women 65# ROM Work: Wrist stretches Elbow rotations x 15/15 Locust x 30″ ea. Death stretch How fast … Read More

Sprawled Out

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2-27-2009 Deadlift 5-4-3-2-1 then 3×3 @ 70% of today’s max. Speed! Partner sprawl ball: race to 50 reps (25 each) ROM Work: x2: Active hamstring stretch x 10 ea. Spinal rocks x 10 Pigeon x 15″ each It is with much regret and sadness that we say goodbye to the Schaufs! Angel and Nathan have become integral trainers/members at CrossFit … Read More

When Family Comes To Visit

Xi XiaNews%s Comments

2-26-2009 Deadline to sign up for March On Ramps is rapidly approaching. Get in on the action and the warm hugs by signing up today! “Gertrude’s Cousin” 3 rounds for time: Hang Power Clean x 13 Men use 115#, Women 75# for cleans Pushups x 26 KTE x 39 Knees To Elbows, aka “KTE”, is a part of the beginning … Read More