Whole 9







Nutritional Information, Recipes, etc.. to help you stay on course!

Go Heavy or Go Home!!

Everyone worked hard on the Snatch Yesterday!!
Corrin, Karyn, Drew and Kevin all hit Pr’s, Congratulations!!

Max Snatch
100 Slam Balls for time.

5am class working hard!!

Ryan big FINISH!!

Drew Staying Tight!!!

Spring Into Shape CrossFit Bay Area Style With Our $120 ON-Ramp Special!

Call For Details 713-373-7051

Great Monday!!

The gym was full and energized!! Thanks to all who came out and killed the WOD!!

February 28, 2011
1. skip around the building
2. Choose two
3x max push-up
3x max pull-up
3x max air squat
3. WOD
10/10 KB Snatch
20 Goblet Squat
20 Wall Ball
4. Stretch/Foam Roll

Pictures will be up soon! In the mean time here is a classic video from my friend Coach B, today is Olympic Lifting, YaHoo!!!
Don’t pull with your arms!!!

And The Winners Are..

“Little strokes fell great oaks.”
– Benjamin Franklin


Miss Jenny & Miss Denice!
They tied! Miss Jenny lost 15.2
lbs. & 12.5 inches! Miss Denice
lost 11.4 lbs. & 18.5 inches!
You are beautiful ladies!
 Todd finished in the top 3
with 13.6 lbs. & 5.5 inches!
Great  job y’all, I hope
everyone stays on course
& incorporates the paleo lifestyle
everyday all year long! Your health
depends on it! :)

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Helton was tough, way to dig down deep & finish it everyone!

Ring Rows
3 x 12
Floor Press
800 m Run
30 D.B. Cleans 50/30
30 Burpees
3 Rounds For Time  





The Paleo Seminar Solution Today!



What a fantastic weekend and what an awesome
way to end it with all our crossfit friends! We
learned a ton from the lecture with Rob & Erwan
at Nasa, The MovNat Clinic with Erwan & then
The Paleo Solution Seminar with Rob, Nicki &
of course Erwan was with us too! We want only
the best for all of you so that’s why we are always
looking for more ways to better your lives!
See y’all tomorrow & Happy Halloween!
Coach Laura



Paleo Challenge Day 5!

“People often say that motivation doesn’t last. Well, neither does bathing, that’s why we recommend it daily. – Zig Ziglar

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A big welcome to Lori! She starts On Ramp Personal Training on Monday!
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M. E. Military Press
21-18-15-12-9-6 Reps
Deadlifts 185/120
Wallball 20/14
For Time

Scallops are filled with healthy Omega-3’s and a full 1.5oz per protein block.  Besides, everything tastes better with a little bacon.  Here’s a quick meal that will look and taste like you slaved over it!



  • 4.5 oz scallops –they are usually 1-1.5oz apiece (3P)
  • 2 strips of bacon from the deli
  • 12 asparagus spears, chopped into halves (1C)
  • 1.25 cups red bell pepper, sliced (1C)
  • 1 cup green beans (1C)
  • 1 teaspoon olive oil (3F)



Preheat the oven to 350 degrees

Place all the veggies in a casserole dish, drizzle with the olive oil, and season with pepper

Place the veggies in the oven and cook for approx 20 min, stirring occasionally

Meanwhile, slice the bacon strips in half lengthwise and wrap around the scallops.  Secure them with a toothpick and cut off any extra.  Place them on a cookie sheet and bake for 10-15 min or until the scallops are firm.




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February 1st - 18th
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May 2nd - 19th
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September 5th - 22nd
October 3rd - 20th
November 7th - 24th
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Or call 281-332-4476 to schedule a free introduction to our CrossFit program where you can learn what it's about and get your questions answered.


100 E Nasa Parkway #401
Webster, TX 77598
Serving Webster, League City, Clear Lake, Friendswood, Kemah & Seabrook


Call 281-332-4476 to schedule a free introduction to our program.