Our On Ramp class scheduled for August 5th is now FULL. Please give us your information below if you would like to attend the next class. Dates to be announced. 
 Sign up here.


Starting July 21st, by our Certified Yoga instructor Sue Seeman!

Yoga class times will be:

7:30pm  Monday

1:00pm  Wednesday

7:15am Thursday 

If you are interested in more information, please contact us by email tim@crossfitthinair.com 

You can also sign up online for a 1 time drop in class $15 or a 10 punch pass for $70. Open to the public, no CrossFit experience required!


Bootcamp will be starting on August 12th. Contact us at tim@crossfitthinair.com for more information. 







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Tuesday, July 29, 2014

Warm up: Row 500
2 min Jump rope
1/2 Tabata KB swings

Strength: Power clean/Front squat
4x3+3 @80% 1rm PC

Wod: 100ft Broad jump
Then 3 rds
20 KB Swings (32/24)
100ft Broad jump

Cash out: TGU Practice


Monday, July 28, 2014

Warm up: 3 rds
10 Wall balls
10 Weighted sit ups
10 Shoulder touches

Strength: Press/Push press
4x3+3 @80% 1rm Press

Wod: 3 rds
7 Dead lifts (135/95)
7 Hang power cleans
7 Front squats
7 Push press
3 Burpees every min.

Cash out: Mobility


Saturday, July 26, 2014

Warm up: Group Agility

Strength: Front squats/Back squats
4x3+3 80% 1rm FS

Wod: 2 rds
20 KB swings (24/16)
20 Over head walking lunges right hand
20 KB swings
20 OHWL left hand

Cash out: Tabata push ups


Friday, July 25, 2014

Warm up: 2 pond run
KB warm up

Wod: 2 person teams
400 Double unders 5 min time cap
200 Sit ups 5 min time cap
100 Ball slams 5 min time cap
50 Tire flips 5 min time cap
25 Rope climbs 5 min time cap

Cash out: 2 min hand stand hold


Thursday, July 24, 2014

Warm up: 4 rds.
20 sec Sit Ups
20 sec Mt Climbers
20 sec Lunges

Strength: Dead lift/ Pull ups
4x3+Max 80% 1rm DL Max Pull Ups

Wod: 10 min AMRAP
15 Over head squats (95/65)
15 Pull ups
15 OHS (115/80)
15 C2B pull ups
15 OHS (135/95)
15 Muscle ups
15 OHS (155/110)

Cash out: Tabata hollow rock/superman