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Monthly Archives: May 2011

On-Ramp I’d Like You To Meet The Tires…..

Regular classes had heavy presses today and On-Ramp met the tires.
Over all it was a good day.
Several PR’s in the press, push press and push jerk and the On-Ramp kicked some tire butt!!
Fun was had by all, Good Job!!

1. Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1
2. Core work your choice
Choose 1-3 core exercises
Reps to equal 100
3. Recovery work
4. If the choice is to say anything or nothing… say nothing.

The Girls Are Back In Town

The girls will be dropping in for the next couple of weeks along with some 1RM work. Get your fuel and sleep in ’cause your gonna need it!!

“Karen” was our first visitor and everyone welcomed her with open arms. Rx was the goal and most met it!! Great job!!

1. Prowler 5x
2. WOD
“Karen”
150 Wall Ball (20#/14#)
For time
3. Recovery Work
4. Happy Monday! :)

Memorial Day is Monday May 30. We’ll run the 10am WOD only.

Next On-Ramp Monday June 6!!! Let’s Get Fit!!!

Front Yard Battle

Great day at CFBA/TTW!!!! Great group for the WOD followed by awesome lifting. Thanks to everyone that came out today… athletes, coaches, volunteers, family members… none of this could happen without all of your support. It is very much appreciated, Thank You!!

 

WOD
“The Front Yard Battle”
Partner 1 Med Ball Runs Around Yard While….
Partner 2 Does Movement. Switch.
5 min Rounds
3 min Rest BTWN
1. Burpees
2. Sit-Ups
3. Slam Balls
4. Med Ball Throws


The Front Yard Athletes

3 WOD Friday

Another big Friday at CFBA/TTW. We had three WOD’s and we are set-up for the big Team Texas Spring Invitational!!! WOW!!

Remember tomorrow’s WOD is at 9am!!!! Lifting starts at 10am!!

 

1. L-Sits Parallette 2 min total time
2. WOD

10 Pull-Ups
15 Wall Ball
20 SDLHP
4x
3. Recovery Work!!!
4. One must never, for whatever reason, turn his back on life.
— Eleanor Roosevelt

Endurance WOD
20lb vest …3x(200m, 400m, 600m run)
Rest the amount of time it takes to run pervious distance.

Olympic Weightlifting Class
Clean and Jerk
Technique Work
Light to moderate weight


Unbroken

Everyone pushed themselves with the unbroken sets. Many stayed with weights that they normally use and were able to accomplish the task unbroken!! Others pushed and took the burpees like the champions they are!! Great JOB!! Don’t be scared be unscared!!

1. Push Press 5-5-5-3-3 (85%)
2. WOD
40 yds Walking Lunges
25 Sit-ups Wt’d
25 KBS
4x
*If a set must be broken, at the end of the WOD do 3 burpees for every break.*
3. STRETCH!!!
4. The greatest pleasure in life is doing what people say you can’t do!! ;)

DON’T FORGET

**Saturday WOD is at 9am this week in the front yard.**

Team Texas Weightlifting Spring Invitational Is Saturday. Lifting starts at 10am.

Next On-Ramp is June 6!! Contact us for more information!!

 

CrossFit On-Ramp ONLY $59

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100 E Nasa Parkway #401

Webster, TX 77598

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