Tuesday, April 29, 2014

7 x

3 hpc
6 burpies
9 t2b

when finished 50 du's

Monday, April 28, 2014

10 x

10 jumping squats
50m sprint

Friday, April 25, 2014

Open 2014 Master Event 4:

100 wallblls
100 pullups

Thursday, April 24, 2014


Squat cleans
Ring dips

Wednesday, April 23, 2014

8 min AMRAP

10 wallballs
5 burpees

Tuesday, April 22, 2014

5 rounds

200m sand bag run
9 thrusters
9 pull ups

Jayce rocking out T2B

Monday, April 21, 2014

50 box jumps

high hang power snatch
push ups

50 double unders

Sunday, April 20, 2014

Hey there will be a 4:30pm class as well as the 9am class tomorrow

Saturday, April 19, 2014


On Ramp Girls and Badlands Kids...coach Pam is encouraging you to stay active over the holiday week.  Take time to eat healthy and spend time with family.  Have some fun outside or get to some other classes next week.  Kids easy on candy, a LITTLE chocolate never hurt anyone.  I will be back with fresh new classes April 29.

On ramp park workout

5 rounds working on form

10 walking lunges with anything you have overhead, maybe not your baby!
5 jumping pull ups, or push ups if there are no monkey bars
10 step ups or box jumps on the park bench or playground equipment
5 jumping pull ups/ push ups

Leisure center play ground is a great place for this one as they have outdoor gym.

Thursday, April 17, 2014

Easter Hours

Friday: Closed
Saturday: Closed
Sunday: Closed
Monday: 9am class only

Overhead Squats 
Push ups

100 double Unders

Ball Slams

Wednesday, April 16, 2014

4 rounds

5 hang power cleans
5 front squats
100 sprint

Tuesday, April 15, 2014

Birthday Party Badlands Style

Wednesday, April 2, 2014

The CrossFit Total

Back Squat
Shoulder Press

the crossfit total by Mark Rippetoe

Tuesday, April 1, 2014

10 min AMRAP

8 SA Dumbell Ground to Overhead
7 Ball Slams
6 K2E