Category Archives: Workout of the Day

WOD 140903

OnRamp begins at 6:15 am Wednesday.  Can’t make it that early?  We have an evening option at 6:15pm as well.  Come get stronger, faster, increase your flexibility and balance.  Gain the ability to go harder and longer, whether walking, running, shopping, golfing, bicycling, etc.  CrossFit will make you better all around, not just in any [...]

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WOD 140902

Hope everyone had a great holiday weekend…BACK TO WORK!  OnRamp starts Wednesday, 6:15am or 6:15pm.  Show up a few minutes early and get ready to make the greatest investment in your health that you possibly can!
TCF UNKILLABLE Challenge officially starts at 12:01am Tuesday September 2nd.  Start logging meals on the App and make sure to [...]

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WOD 140830

Saturday Free Class at 8:30am!  Only class of the weekend so come get your workout it!  Never experienced CrossFit?  OnRamp begins Wednesday at 6:15am or pm.  The Free Class is the perfect way to jump in and see if CrossFit is for you.  If not, you’ll still walk out getting in one hell of a [...]

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WOD 140829

Friday! Reminder, Saturday FREE CLASS at 8:30 is ONLY class of the weekend!  Regular class times will resume on Tuesday with OnRamp beginning Wednesday morning.  6:15am  class will soon be Monday thru Friday, stay tuned for this announcement.
140829
Strength:
A) Clean + FS directly into Split Jerk: 6 sets of 1+1 @ 70%
B) Thruster (starting on the [...]

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WOD 140828

Next OnRamp class is shaping up nicely, we will be starting on Wednesday September 3rd.  We will have a Free Class this Saturday at 8:30am as usual, come bring a friend and check it out, “try before you buy” so to speak.  Kick the tires, give CrossFit a try, you won’t be disappointed you did!
NO [...]

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WOD 140827

Weekend schedule as set:
Saturday Free Class 8:30am.
Sunday CLOSED.
Monday CLOSED.  
140827
Strength:
A) Snatch + OHS: 2+3, EMOM x 6 min @ 80%
Skill:
7 minutes alternating every 30 sec: Hollow Rock/ Superman
WOD
5 Rounds:
10 (5L5R anyway) Alt KB Snatch (53/35)
50 Double Unders
5 Rope Climbs
Post time to SugarWOD

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WOD 140826

Strength:
A) Jerk From Blocks/Rack: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1;
then: EMOM x 5 min: 3 reps @ 80%
B) FS: 50/10 60/8 70/8 75/6 80/6 85/6
WOD
10 AMRAP
10 KB Swings 1.5/1
10 HSPU (no kipping)
10 Toes to Bar
Post score to SugarWOD

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