1. Seated Box Jumps 5×5

2. 1000 meter Row for time

CFBA has rowers. We row. We do the rowing. Row.

3. WOD… 3x’s for time
7 Manmakers
21 Situps
200 meter run

Good luck to all of the Spartan Sprinters tomorrow! 

Join us for the 10am Saturday WOD! Bring a friend!

The new Rogue pull-up rig has been installed, and the rowers have arrived! We are excited about our growth and our need for more equipment. Check out the pics on Facebook.

1. Bench Press 5-5-3-3-3

2. WOD: 15 minute AMRAP
8/8 one-armed DB Thrusters
10 Box Jumps
one-armed Farmer’s Carry, switch arms @ halfway mark

Amber box jumping!

Welcome to our summer intern, Amber! Chat her up when you see her around the gym.

Don’t forget about our Saturday 10am class this week. Bring a friend.

1. Double Under practice

4:30 class killing the WOD!

2. For time…
600 meter run
60 Wall Balls (14/20)
400 meter run
40 Wall Balls
200 meter run
20 Wall Balls

Food talk Thursday at 7pm for On-Ramp and everyone. Let Coach Thea address any unanswered questions you may have… after all, diet is ~80% of your success in the gym.

1. Cleans 5×3

2. 1 Power Clean + 2 Jerks x5

3. Back Squats 6×3

4. DB Rows 4×8

Hauling off the old pull-up bars

We’re growing and changing! You may have noticed the empty wall where the pull-up bars used to be. We should be installing a new rig this week that will be able to accommodate our full classes. 

Great job so far, May On-Rampers! You guys are excelling at everything you do. FOOD TALK this THURSDAY NIGHT @7PM. Everyone is welcome.

1. For time…
30 Air Squats
30 Slam Balls
30 Situps

Tim doing Happy Birthday HSPU's!

2. For time…
30 HSPU
30 Deadlifts
30 Pullups
800 meter run