"Saturday Sweat Fest Workout of the Day"(4.14.2012)

On Rampers Graduated... Welcome them to the Community!!

 *Saturday, April 14th Class Schedule: 9:00 am Group Class and 10:00 am Gymnastics Class*

*Click HERE for Gymnastics Workout for Saturday, April 14th, 2012*

*Next On Ramp Class Date Starts Monday, April 23rd, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, April 23rd. These classes run three times a week for two weeks. The next open on ramp will begin April 23rd.  There are no more than 10 people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. For all questions please call or email us at:

[email protected] or 508 930 8734


I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
“The Chief”( 5 Sets of the following):
Level 1:
3 Minute AMRAP of:
3 Power Cleans @ 95/65 lbs
6 Knees or Negative Push Ups
9 Squats
*Rest 1:00 Minute between Rounds*
Level 2:
3 Minute AMRAP of:
3 Power Cleans @ 115/80 lbs
6 Push Ups
9 Squats
*Rest 1:00 Minute between Rounds*
B. Competition Phase:
AMRAP 20 Minutes of:
5 Wall Climbs
10 GHD Sit-Ups
20 Wall Balls
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