Thursday 08.30.2018

Posted in
Congratulations to Alex on completing On-Ramp, we look forward to seeing you in class with the crew!

It begins with the first On-ramp training day. Our CrossFit On-ramp Program is designed as a three week long progression of six workouts & periods of instruction on movements, exercises, and training principles. Each On-ramp class is tailored for those interested in CrossFit who may be new to physical training, or are coming from other fitness backgrounds which may be different from our CrossFit methodology and community based fitness approach.
On-Ramp Information Homepage Linked Here: ON-RAMP
Please arrive prior to class early enough to allow for introductions and a pre-class overview of the night’s training.
We look forward to meeting you
–CFNH Coaches

Warm-up Drills
I. Run 2-400m
II. 2 rounds of
50ft x Waiters Walk
10 x KB Press (5L/5R)
10 x KB Swings
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-ups: 6 Rounds of 3L + 3R (alternating reps)

Notes: Each set today entails three repetitions per arm, for a total of six per round. Alternate arms after each repetition, rest a minimum of one minute between sets. Waaaaaaaaarm.

Post training results to comments.

“Spheres Vs. Trapezoids”
6 Rounds for time of
10 x Wallball (20/14lbs)
10 x Reverse Wallball (20/14lbs)
10 x Box Jumps (24/20”)

Post scores to comments.

Samy Daghir

3 thoughts on “Thursday 08.30.2018”

Leave a Comment