UPCOMING EVENTS

  April 14th - On Ramp Begins. Go here for info and registration. 

 

 

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Want to know a little more about us? Click on the picture to see a "Meet the Affiliate" feature in the CrossFit Journal:

Search the CFTA website:

The Newest On-Ramp class is off to a great start.  Make sure to say hello!

 

Tuesday
Apr222014

Wednesday, April 23, 2014

Warm up: 3 rds
10 wall balls
10 med ball sit ups
10 KB swings

Strength: 4x3+3 Press/Push press
80% 3rm Press
on the 2 min

Wod: 100 Double unders
Then
3 rds
10 Dead lifts (275/185)
15 Pull ups
Then 100 Double unders

Cash out: Mobility (Low back)

Monday
Apr212014

Tuesday, April 22, 2014

Warm up:Group agility

Barbell warm

Strength: 4x3+3 Power clean/Front squat
80% 3rm Power clean
On the 2 min

Wod:4 rds
400m Run
20 Push ups
20 KB Swings (24/16)

Cash out: Tabata sit ups

Sunday
Apr202014

Monday, April 21, 2014

Warm up:3 rds
Run 275
10 ball slams

Strength: 4x3+3 Dead lift/Pull up
80+% 3rm Dead lift
On the 2 min

Wod: 10-9-8-....1
Power snatch (105/70)
Lateral Jumps over and back is 1 rep.

Cash out: Tabata bar kips

Friday
Apr182014

Saturday, April 19, 2014

Warm up: 3 rds
Run 400m
10 Wall balls

Strength: 4x3+4 Push press/Power clean
80% 3rm Push press
On the 2 min

Wod: 3 rds
100 Double Unders
20 Power snatch (95/65)

Cash out: Mobility

Thursday
Apr172014

Friday, April 18, 2014

Warm up: 10 right hand swings
10 left hand swings
10 two hand swings
10 figure eights with a squat
10 thumpers
10 rotation sit ups each direction
10 quarter get ups each side

Wod: 2 person teams
100 Pull ups
50 Dead lifts (225/135)
100 Push ups
50 Power cleans (185/115)
100 med ball sit ups
50 Push Press (135/85)
100 Lunges

Cash out: Mobility