by Colin | May 21, 2015 | Blog / Workouts
A. Split jerk – 5×2@80%. B. Front squat – 5×5 (increase weight 5-10 lbs from last week). C. Pull-up strength 3xME strict pull-ups, with a slow negative on the last rep of each set 3xME L-hang Beat swing...
by Colin | May 20, 2015 | Blog / Workouts
A. Snatch balance – Increase to your working weight, then do 3×3 at that weight. B. For time: Run 800 m, rest 4 minutes Run 800 m, rest 4 minutes Run 400 m.
by Colin | May 19, 2015 | Blog / Workouts
Coincidentally, this is the 20th day of May, which is good timing because: A. 20 rep back squat @ 55-60% of your 1 rep max. Increase to your working weight, do about 5 reps at that weight, rest a minute or two, then go for your set of 20. If you are new and have never...
by Colin | May 18, 2015 | Blog / Workouts
 Congratulations to Lisa and Jeremy D on their performance at the PCF 3.0 competition at Prairie CrossFit on Saturday! They managed a very respectable 6th place finish in the Rx category. Also thanks to those who were able to make it out and cheer them on, as...
by Colin | May 17, 2015 | Blog / Workouts
All regular classes are cancelled today due to the Victoria Day holiday. However, there will be a team workout open to all regular members and On Ramp members. Come on out and meet some new people, concoct ridiculous team names, sweat, and enjoy an as-yet-undisclosed...
