Friday Fun...

21-15-9

Dead lifts
ring dips

200m sprint after each round 

35-30-25- 20 Wall balls

20 15 10 5 Pull ups

27-21-15-9

Back Squats
T2B

...and its that easy! :)

5 rounds

7 thrusters
7 single leg box jumps
12 push ups

Friday Fun...

"Elizabeth"
21-15-9

Squat cleans
Ring Dips

5:30

50 Squat Cleans
EMOM 3 Ring dips

3 rounds

18 Deadlifts
14 Hang Power Cleans
10 Push Press


5:30

800m run
50 air squats
50 sit ups
50 push ups
50 sit ups
50 air squats
800m run

8 min AMRAP

2 Single arm ground to overhead
2 Pull ups

4 Single arm ground to overhead
4 Pull ups

6 Single arm ground to overhead
6 Pull ups

... 8,10,12 continue by adding 2 reps each round

Pull ups...

• Look straight ahead. This will keep the chin tucked. The last thing you want is to strain your neck.
• Think of using your lats, not your biceps. All this will take is having a friend poke you in the lats a few times right before you begin the movement.
• Pull your shoulder blades back and down.
• Draw your chest up toward the bar. Clear your chin over the bar at the top and squeeze.
• Control the movement on the way down.

3x

75 Double Unders
50 Wall Balls
25 Sit Ups

“The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super—potent metabolic conditioning tool with an enormous potential for increasing athletic performance.” Greg Glassman

  Functionality and Wall Ball

Rest day...

go outside and play....

Friday Fun...

400m run
75 box jumps

600m run
50 box jumps

800m run
25 box jumps

3 min AMRAP
3 Deadlifts
3 Bar facing Burpees

rest 3 min

3 min AMRAP
5 Deadlifts
5 Bar facing Burpees

rest 3 min

3 min AMRAP
Bar facing Burpees

3 Muscle Ups/ Chest 2 Bar pull ups
10 Clean and Jerk

3 Muscle Ups/ Chest 2 Bar pull ups
10 Clean and Jerk

3 Muscle Ups/ Chest 2 Bar pull ups
10 Clean and Jerk

3 Muscle Ups/ Chest 2 Bar pull ups

4 x
200m row
20 WallBall
200m row
20 OVH Lunge

4x
3deadlifts
6 HSPU
12 ring push-ups

Hello Tuesday :)

Annie Are You Ok??

21-15-9

Calorie Row
Thruster 65/45
Medicine Ball Clean – 20#/14#
Sumo Deadlift High Pull – 65#/45#
Wallballs – 20#/14#
Burpees

No she is not ok!! :)

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