WOD 5.5.15 Tuesday


  • Foam roll + Agile 8
  • Shoulder alphabet
  • 10 handstand kick-ups

A. Back Squat

  • 10-10-5-5-3-3-3-1-1


  • 15 Wall Balls (20/14#)
  • 300m run



  • Max Handstand Push-Ups

WOD 10.31.13 Happy Halloween


A. Group Mobility

B. Fright WOD:

Run 300 meters, then:

  • 10 T2B or K2E
  • 31 push-ups
  • 10 Power Cleans
  • 31 Kettle bell swings
  • 10 V-ups
  • 31 Speed Skaters
  • 10 Pull-ups
  • 31 air squats
  • 10 Box Jumps
  • 31 Sledge Hammer Strikes (Total Swings)
  • 10 Power Cleans
  • 31 AbMat Sit-ups
  • 10 Walking Lunges/ leg

Then, Run 300 meters

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WOD 7.6.13

Welcome to our newest member Grace Gomez!!! I met Grace at my previous gym. She always works so hard and gives it her all. She’ll be starting on Monday in the 7:00PM class.

Intro WOD

3 Rounds fot time:

  • 12 KBS
  • 12 Push-ups
  • 12 Jumping Pull-ups
  • 12 Air Squats
  • 100m Run

Post times and weights to comments. Also add scaling, up or down, such as pushups from knees,or feet elevated.

Have a great weekend!!!


Intro WOD 6.29.13

We had an amazing morning at our introductory class. I met a wonderful couple, Grace and Lou, and they will be starting On-Ramp tomorrow at 9:30am!!!

5 Tips for improving your Kettle bell swings:

1- Make sure that you are folding first at the hips pushing your butt back behind you. A lot people initiate the movement first at the knees or lower back ruining their form. The posterior chain and hamstrings in particular will not fire or load properly if you do not folding first at the hips.

2-Make sure that at the end of the motion you fully engage the glutes, squeezing the butt cheeks together. You must have full hip extension at the top of the movement.

3-Keep the shoulders pulled back and retracted- this can help prevent a host of shoulder problems during kettle bell practice, and helps generate inertial force on the bell- you control the bell the bell does not control you!

4- Grip the floor with your feet- through your shoes- which should be flat and hard soled (converse are good options) . This creates stability in the legs and get you used to maintaining awareness of your weight distribution during the swing, increasing drive and stability.

5- Remember the main drive should come from the posterior chain – the hamstrings, glutes, and spinal extensors and some limited quad action- not from the shoulders and arms. The grip needs to be kept tight enough to maintain control of the Bell but loose enough to allow the bell to follow its natural arc.


Intro WOD


Cash in : Run 150m


then, 15-12-9 rep scheme


  • Jumping Pull-ups
  • Air Squats
  • push-ups
  • Kettle bell swings


cash out: Run 150m