Please click below if you would like to attend our next On-Ramp Camp. The Cost is $200 and includes a one month Unlimited Membership once On Ramp is completed. 

Sign up online for a 1 time drop in class $15 or a 10 punch pass for $70.  Please sign up to ensure there is space available, classes fill quickly!


Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $130.  Contact tim@crossfitthinair.com for more information. 







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Friday, January 30, 2015

Warm up: 3 rds
10 partner wall balls
10 partner pull overs
10 partner pass arounds

Wod: Deck of cards
2 person teams
Clubs = DB Push Press
Spades = Box Jumps
Hearts = Ring Dips
Diamonds = T2B
Aces = 10 of Everything
Jokers = 500m Row
2's are wild =100 double unders

Cash out: Mobility


Thursday, January 29, 2015

Warm up: 3 rds.
30 sec KB Roll Ups
30 sec Jumping Jacks
30 sec KB Swings

Barbell warm up

Strength:4x6+7 Front squat/Back squat
70% 1rm front squat
Rest 2+ min

Wod: "Randy"
75 Snatch for time (75/45)

Cash out:Tabata sit ups


Wednesday, January 28, 2015

Warm up: 3 rds
10 wall balls
10 med ball pull overs
10 shoulder touches

Strength: 8 min EMOM
1 Hang power snatch
1 Snatch balance
1 Hang snatch
Rest 2+ min

Wod:20 Dead lifts
20 Hang power cleans
20 Front squats
20 Hang power cleans
20 Dead lifts
3 Bar over burpees EMOM

Cash out: Hand stand push ups


Tuesday, January 27, 2015

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

Barbell warm up

Strength:4x6+6 Press/Push Press
70% 1rm press
Rest 2 min

Wod: 2 rds
2 min Row
30 sec rest
2 min Thruster (95/65)
30 sec rest
2 min Double unders
30 sec rest

Cash out: Tabata Hollow Rock/Superman


Monday, January 26, 2015

Warm up: 3 rds
1 PL Run
15 Ball slams

Strength:4x6+6 Power clean/Front squat
70% 1rm press
Rest 2 min

Wod: 4 rds
25 wall balls
15 KB swings (24/16)
10 burpees

Cash out: Muscle up Practice