New Classes starting Sept 15!

New classes starting Sept 15! Sign up now... class sizes will be capped to 5-8 people. For more info click the link below

Badlands On Ramp classes

Fun Friday

HEY KIDDOS

Back to school Back to Crossfit!   Thanks coach Patsy for keeping some Crossfit rockin for our strong youth over the summer!  Starting 2nd week of September teen and tween xfit at 4:30 on Monday and Wednesday.  This will be a new class.    I hope to see some new faces and some familiar ones.  This class will be for kids 12 to 14, eager to have fun and get strong.  Call Pam with any questions, feedback or to register.  403 504 6424

5 rounds of

5 complexes:

hang power clean
thruster
front squat

10 knees to elbows
3 max effort broad jumps

3 rounds

9 hang Power Cleans
200m Farmers carry 15/25# dumbells
30 Sit ups

18 Push Press
500m run
15 Push Press
500m run
12 Push Press
500m run

15min AMRAP

1 pull up
5 push ups
10 squats

After every round add 1 more pull up

Excited to announce some new classes for Fall:

On Ramp with Ray  Mon/Wed 5:30pm
On Ramp with Pam Mon/Wed 11:30am
On Ramp with Shauna :) Tues/Thurs 10:30am
On Ramp with Whitney Tues/Thurs 7:30pm
Only Women CrossFit with Amber   Mon/Wed 10:30 Sat 1:30pm
Strength Classes with Amber

Kids CrossFit will be offering three classes: Times TBA but starting September 15:
Pre School
Elementary
Preteen/Teen

Saturdays with Ray will resume in October at 10am!

Post to comments or contact coach for more info or to register

Its going to be FUN :)

"The Chief"

Max rounds in 3 minutes of:

Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles.

Are you Spartan??

Fun Friday...

Tabata anything you want...

Pick any five exercises

8 rounds for each exercise of:

20 seconds of work
10 seconds of rest

3 rounds
10 Hang Power Snatch
25 Air squats
200m Sprint

21-15-9 reps for time of:
Medicine-ball cleans (over the shoulder)
Burpees

Time for a chipper...

For time:
50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)

Oh yeah its Friday!!

4 rounds

15 Box jumps
12 SA Dumbbell Power Snatch
7 pull ups

21-15-9

Kb Swings
Toes to Bar
Power cleans

3 RFT

100m sprint
10 push ups
200 m sprint
45 Air Squats

No Regular Classes Today

No regular classes today but there is Spartan training at 9am rain or shine!

Fun Friday