Upcoming Events

On Ramp
Privates and small groups available!
May 6th-22nd
Tues & Thurs 7:30-8:45pm
Sign up - $139

CrossFit Kids
Classes are full!
Get on the waiting list.
$40/mo

Create your own 307ID

CrossFit Journal: The Performance-Based Lifestyle Resource

Tuesday
Apr222014

Wednesday 4/23/2014

Don't forget to sign up for the Jason's Friends Fundraiser WOD this Saturday at 10am! Everyone is welcome.  It will be an easy, scalable team wod and a lot of fun for a great cause!

Another great Chief's Blog post about Want vs. Need

Strength
3x20 Zercher Good Mornings

WOD
40-30-20-10
KB Swings (2/1.5)
Burpees

REC
10 mins to establish max height box jump

Monday
Apr212014

Tuesday 4/22/2014

Strength
3x12 Behind the Neck Push Press

WOD
2-4-6-8-10-8-6-4-2
Sumo DL High Pull (115/75)
Toes 2 Bar
Plyo Pushups

REC
50 Floorwipers for time

Sunday
Apr202014

Monday 4/21/2014

Weekly Warmup
Row 500m
3x8 Toes to Bar (really try to get full sets if you can)
10 Full Bear Complexes with empty bar (Clean, Front Squat, Press, Back Squat, Press = 1)
10x Superman for 10 secs

Strength
5x3 Pause Front Squats

WOD
5 Snatch (185/100)
21 Pullups
21 Ring Dips
5 Snatch (185/100)
15 Pullups
15 Ring Dips
5 Snatch (185/100)
9 Pullups
9 Ring Dips

REC
3x15 GHD Situps
Alternate with 3x15 Landmines

Wondering...how many of you use a social network ie Facebook, Instagram, Twitter, other??

Saturday
Apr192014

Sunday 4/20/2014

Closed for Easter.  Have a great day! Recover!

Watch some weightlifting!

Friday
Apr182014

Saturday 4/19/2014

Strength
5x5 Bench Press

WOD -"Lovin the 307"
Teams of 4
30 min AMRAP
Set up a single Rower for Calories.
1 person rows while the others complete an AMRAP of:
307 Burpees
307 KB Snatch (1.5/1)
307 Double Unders

All of one movement have to be completed before moving to the next movement.  All members may work at the same time. Score is Total Cals rowed + Total Reps

Thursday
Apr172014

Friday 4/18/2014

No Classes today.  Happy Good Friday!

New Blog Article - The Magic Ingredient

Strength
3x10 Snatch High Pull

WOD
3 Rounds
30 Wall Balls
30 Pullups
5 Squat Cleans (185/115)

REC
3x30 GHD

Wednesday
Apr162014

Thursday 4/17/2014

Strength
Muscle Ups - 3 sets to failure. Fully recover between sets.
Or, accumulate 50 Muscle Up transitions.

WOD
EMOM for 12 mins
1 Squat Snatch
1 Hang Squat Snatch
1 Squat Snatch Balance
3 Burpees

REC
EMOM for 12 mins
Even: 25 Double Unders
Odd: 6 DB Squat Cleans