Monday, June 10, 2013
We are hosting the 1st Upstate Affiliate League Competition on Saturday June 29! We need to start creating a team. If you are interested see Jake, Jess or William. This is a CrossFit team competition. Each box will have 1 team consisting of at least 2M/2F and no more then 8 members. The top two Mens and Womens scores from each box will be used for the score of the team for each WOD. Each team member competes in all 3 WODS. The team with the best score after 3 WODS wins!
We are currently running a Groupon for On Ramp! Here’s your chance to talk your friends into joining our madness! Remember, if you get a friend to sign up for a monthly membership, you get $25 off for 1 month. No limit on membership credits.
Leg Swings x 10
Warm Up to Back Squat weight
20 Rep Back Squat, add 5lb total from last 20 reps
After MOD, Burgener Warm Up w/Barbell (Snatch grip)
3 RFT of:
10 Power Snatch 135/95
20 KBS 53/35
18 Minute Time Cap
GUYS NIGHT IN/GIRLS NIGHT OUT!
Mark your calendars for Friday night, June 21! Guys poker night and dinner and drinks for the ladies. Stay tuned for time and Locations!
BRING A FRIEND WEDNESDAYS