Please give us your information below if you would like to attend the next On-Ramp class. Dates to be announced. 
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7:30pm  Monday

1:00pm  Wednesday

7:15am Thursday 

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!Please sign up to ensure there is space available, classes fill quickly!


Class times are Monday, Wednesday & Saturday at 11:00 a.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $130. Open to the public, no experience required! Contact tim@crossfitthinair.com for more information. 







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Thursday, August 28, 2014

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

Strength: 1 Press-2 Push press-3 Push jerks
5 rds 80% 1rm press

Wod: Max rounds in 3 minutes of:
3 Dead lifts (275/185)
6 Lateral jumps (over and back =1 rep)
9 V-ups

Rest 1 minute. Repeat for a total of 5 cycles.

Cash out: Mobility


Wednesday, August 27, 2014

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

Barbell warm up

Strength: 8 min EMOM
1 clean high pull 75%
1 PC 3rd position
1 PC 2nd position
1 PC

Wod: 5 min AMRAP
20 Double unders
10 Push ups
2 min Rest
3 min AMRAP
Thrusters (135/95)

Cash out: Muscle up practice


Tuesday, August 26, 2014

Warm up: 3 rds
10 Med ball cleans
10 Shoulder touches

Barbell warm up

Strength: 5 rds 3 reps
Press 75% on the 2 min
30 sec plank hold during the rest.

Wod: 40 Burpees
30 Cleans (95/65)
4 min time cap
Rest 1 min
30 Burpees
30 Cleans (145/105)
5 min time cap
Rest 1 min
20 Burpees
30 Cleans (195/135)
6 min time cap

Cash out: Tabata Palof press


Monday, August 25, 2014

Warm up: 3 rds
1 pond run
10 med ball sit ups
10 Bar kips

Strength: 5 rds 3 reps
Pause front squats 75%

Wod: 4 rds
15 pull ups
15 KB Lunges
15 Over the box jumps

Cash out: Mobility


Saturday, August 23, 2014

Warm up: Group Agility

Strength: Get a new 1rm
Front squat, Power clean, Push press, Press, Dead lift

Wod: 15-12-9-12-15
OHS (115/85)
KB Swings (32/24)

Cash out: Tabata Hollow rock/Superman