Saturday, June 8, 2013


Mark your calendars for Summer Solstice Celebration on Friday night, June 21! Guys poker night and dinner and drinks for the ladies. Stay tuned for time and locations!

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:
3 rounds
200m run
10 Shoulder Pass Throughs
10 Hang PC (empty barbell) increase weight each round
10 Lunges (each leg)
10 Abmat SU
For Time:
20 Calorie Row
30 Burpees onto plate (no clap)
40 Hang Power Cleans 115/75
50 K2E
100ft OHWL 45/25 (Red pole to red pole and back)

400m Run