ON RAMP FUNDAMENTAL COURSE - BOOK NOW!
On Ramp Course is a 5 hours program created specifically for new CrossFitters that will introduce you to the fundamentals of CrossFit. It is an requirement before starting CrossFit as it will teach you proper technique; safety and movements will be explained and drilled thoroughly. The course is divided into two 2.5 hours modules with the first module starting every weekend Saturday 1:30pm. Class sizes are purposely kept small to provide our athletes the necessary attention. SPACES ARE VERY LIMITED AND NO EXPERIENCE NEEDED!More Info Here
Latest WODs / Blog
Sumo Deadlift High Pull
2 cycle of 8 minutes AMRAP of:
1 Turkish-Get-Up @ 24/16kg, per arm
10 No-Push Up Burpees
rest 2 minutes
*continue rep count after 2 minute rest.
8 length of:
Overhead Lunges @ 20/10kg
*rest 1 minutes every 2 length completed.
Shoulder Press @ 40/25kg
Hand-released Push Ups
50 Back Squats @ 50 – 60% 1RM
3 rounds for time of:
80 Double Unders
15 Thrusters @ 45/30kg
15 Pull Ups
Most researched and efficient exercise system., thanks to its emphasis on high intensity interval training and paleo diet.Huffington Post, 01/15/2013
I did not want to be rail thin. CrossFit showed me how to be lean and toned for the pageant.Mallory Hagan, Miss America 2013
CrossFit community is the friendliest, most supportive and fittest one I have ever been in. Always leaving with a big smile.Jessica Biel, Celebrity
Life tends to punish the specialist and reward the generalist. Bottom line is, a Crossfitter will outperform any specialist in the majority.Tim Donahey, CrossFit DeCode
I lost 25lbs in 2 months with dedication and paleo diet. I couldn’t have done it without Crossfit.Stanley You, Walnut CrossFit