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
MOD
20 Rep Back Squat, add 5lbs total from Monday
WOD
5rounds
Thruster x6 (135/95)
Bar Facing Burpees x12
Run 200m
Scalable Options
115/85, 95/65, 75/45
20 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!