I know it sounds like a funny thing, but we are closed for adoption.  We will be closed from the 30th of June through the 19th of July while Ric and Jen travel to China to adopt their new son Jacob (pictured below).  Classes will start again on Monday the 20th of July (unless we are [...]

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.

Two rounds of: Right arm barbell push-press 12 reps Left arm deadlift 12 reps Run 800 meters Left arm barbell push-press 12 reps Right arm deadlift 12 reps Run 800 meter Go heavy, run fast. Post time to completion and loads to comments.

“Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments.   CrossFit PTC On-Ramp: For Time: 10 Dumbell Cleans-10 Sit Ups 9 Dumbell Cleans – 9 Sit Ups 8 Dumbell Cleans – 8 Sit Ups 7 Dumbell Cleans - 7 [...]

CrossFit PTC  On-Ramp   Warm up: Easy jog 1 mile…yes 1 mile.  Should be able to talk the entire time. Situps-20 Superman -20 Arm circles (Shoulder mobility) -10 each way   Skills/Drills:   Kick to handstand x 10—try to hold for 6 to 9 seconds…total time should be 1:00 to 1:30.  Active shoulders when you [...]

Front squat 3-3-3-3-3 reps Post loads to comments. ————————————————————— CrossFit PTC On-Ramp 5 rounds for time 10 wall ball 5 pushup

Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Handstand push-ups CrossFit PTC  On-Ramp Three rounds for time: Row 500m Knees to Elbows – 10 22# Barbell Push Press – 10