Gym closed on Monday

Next On Ramp starting soon...

Class starting Monday August 8th 7:30pm! Call Sean @ 403-878-0746

Friday Fun

Saturday Class...

Crawl...Walk...CrossFit

Katie showing us how to do the dancing squat!:)

22-16-10

Weighted step ups-press up-lunge
Russian twist

9:30 Class Cancelled Tomorrow

Due to the parade tomorrow there will be no 9:30 class. All other classes remain the same.

30 thrusters
10 T2B
200m run

20 thrusters 
20 T2B
200m run

10 thrusters
30 T2B
200m run

* thrusters get heavier each round

Double Down

Double DT:
10 rounds

12 Deadlift
9  Hang Power Cleand
6  Push Jerks

12 HSPU
15 Back Squats
20 Burpees

9 HSPU
18 Front Squats
20 Burpees

6   HSPU
21 OVH Squats
20 Burpees

40 box jumps
20 SP

30 box jumps
15 Shoulder press

20 box jumps
10 Shoulder press

10 box jumps
5 Shoulder press

 5:30

21/15/21
box jumps
DB walking Lunge
Sit ups

4 rounds

25 wallballs
20 burpees
15 cal row
10 hang squat cleans


5:30

2x
1 min max wallballs
1 min max hang squat cleans
1 min max burpees
1 mi max hang squat cleans

"Life begets life. Energy creates energy...."

Fun Friday

Early morning crew:

9am crew:

30 Hang Power Snatch
30 OVH Walking Lunge with same bar

15 Hang Power Snatch
15 OVH Walking Lunge

8 Hang Power Snatch
8 OVH Walking Lunge

4 Hang Power Snatch
4 OVH Walking Lunge


*  each round add more weight
12 min time cap


5:30 crew

10 min EMOM

3 ring dips
3 pull ups

for remaining time choose: (whatever you choose stay with it for entire EMOM)
10 air squats or
3 HSPU or 3 Push Ups

7 x

7 push ups
7 box jumps
7 roll over burpees

3min AMRAP
3 PC
3 HSPU
50 m sprint

rest 2 min

3min AMRAP
3 PC
3 Front Squats
2 PP

rest 2 min

3min AMRAP
3 PC
6 HSPU
50 m sprint

5 rounds

10 Pistoles
15 Push Ups
20 T2B/Sit ups

Details at GymnasticsWOD

9:15 am crew:

6:15 am crew

Happy 149th Birthday Canada