Friday, June 7, 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.

more memembers=more cool toys

Warm Up:

10 Burpees

Leg Swings x 10

2 Rounds

10 Wall Ball

10 Inchworms

10 Push Ups

10 Tuck Jumps


20 Rep Back Squat, add 5lbs total from Monday



 Thruster x6 (135/95)

 Bar Facing Burpees x12

 Run 200m

Scalable Options

115/85, 95/65, 75/45

20 Minute Time Cap


Mark your calendars for Friday night, June 21! Guys poker night and dinner and drinks for the ladies. Stay tuned for time and Locations!