CrossFit South Shore

Wednesday November 30th

Workout of the day

Training:
Power Clean 5 x 3

WOD:
Complete 10 rounds for time:
10 Barbell ground to overhead (115/83lbs)
Row 200 meters

 

Owen Chapey

Mike A.



 

CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is fast approaching. The program will begin on December 5th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the greatest fitness of your life! 

On Ramp #67 M/W/F @ 10:00 AM, starts Dec 5th  

On Ramp #68 M/W/F @ 7:00 PM, starts Dec 5th

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Tuesday November 29th

Workout of the day

Training:
Deadlift 3 x 5

WOD:
Complete 5 rounds for time:
3 Rope climbs
12 Pistols 
36 Double unders 

 

CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is fast approaching. The program will begin on December 5th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the greatest fitness of your life! 

On Ramp #67 M/W/F @ 10:00 AM, starts Dec 5th  

On Ramp #68 M/W/F @ 7:00 PM, starts Dec 5th

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Monday November 28th

Workout of the day

Training:
A1. Bench Press 3 x 5
rest :30 sec
A2. Two handed DB bent over rows 3 x 10-12 reps
rest 2:00 min 

WOD:
Complete the following for time:
100 Wallball shots (20/14lbs to 10') 
Run 400 meters at the top of every 3 minutes 

Competitors:
For QUALITY:
Hold and accumulate Handstand Hold Against Wall  for 5 minutes
Hold and accumulate Hollow Body  for 5 minutes

 

 

Friday November 25th

Workout of the day

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Enlarge image

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

 

Great turnout for our Thanksgiving Day WOD. Hope everyone had a great Thanksgiving.


 

 

Thursday November 24th

Happy Thanksgiving!

One Class at 9:00am

Workout of the day

“Deck of Cards”

Face cards are 10, Aces are 11, numbered cards as valued. Perform the movement and the number of reps specified for each card flipped.  
Hearts = Push Ups
Diamonds = Jumping Lunges
Spades = Goblet squats (advanced: Pistols)
Clubs = KB Swings (advanced: KB Snatch)
Jokers = Run 800 meters 

 

Holiday Schedule:

• Friday: 11:00am only, No On Ramp classes
• Saturday: Normal hours 

 

On Ramp class learning the catch position in the Power clean

 

 

Thanksgiving Dinner

It’s time for the annual procession of all things carb: potatoes, rolls, cranberry molds, all manner of desserts. Thanksgiving, however, needn’t be a salivating stare down with the spuds. The subject du jour: how you plan to handle the holiday. 

Here's a couple of ways to approach the feast courtesy of Mark's Daily Apple

...continue reading

 

Wednesday November 23rd

Workout of the day

Complete the following for time:
10-8-6-4-2 rep rounds of:
Deadlifts (275/185lbs)
Handstand Push ups
10-20-30-40-50 rep rounds of:
Double unders 

 

Julius - owner of PurePharma Omega-3

 

FISH OIL BENEFITS FOR ATHLETES

Fish oil is obtained from oily fish such as tuna, herring and salmon. It contains docosahexaenoic acid and eicosapentaenoic acid -- omega-3 fatty acids responsible for a plethora of health benefits. Some of these benefits can help athletes improve exercise performance and boost recovery.

Reduces Inflammation

Athletes often undergo high-intensity training that increases inflammation and the risk for pain and injury. This can decrease exercise performance and the ability to recover properly. Omega-3 fatty acids might be effective in reducing inflammation. Researcher Dr. William Smith from the University of Massachusetts found that omega-3 fatty acids decrease inflammation by diminishing the production of prostaglandins, hormone-like substances associated with inflammation in the body, according to the Science Daily website.

Increases Lung Function

Omega-3 fatty acids might boost lung function of athletes during and after exercise. Researchers from the Urima University in Iran examined the effects of omega-3 fatty acids supplementation on lung function during wrestling training. Subjects were placed into one of the following groups: experimental, which received training and omega-3s; placebo group; active control, which received training plus placebo; or inactive control, which received omega-3s. At the end of the 12-week study, scientists observed that subjects performing training and supplementing with omega-3s experienced improvements in lung capacity, including lung volume, according to the March 2010 issue of the "Journal of Science and Medicine in Sport."

Improves Body Composition

Athletes often focus on body composition, or fat to muscle ratio, in order to stay in top physical shape and maximize training and performance. In a study published in the October 2010 issue of the "Journal of the International Society of Sports Nutrition," Eric Noreen and colleagues found that participants taking fish oil for six weeks improved their body composition by increasing lean muscle mass and decreasing fat mass.

 

PurePharma Omega-3 

NATURAL TRIGLYCERIDE FORM

Each capsule contains min. 74 % TG Omega-3 fatty acids in a 5:2 EPA/DHA ratio. 

PHARMACEUTICAL QUALITY

PurePharma Omega-3 is made from small fish and is molecularly distilled twice to reduce mercury, PCB and dioxin levels.

5 STARS

PurePharma Omega-3 is certified and tested for purity and freshness by the independent laboratory IFOS (International Fish Oil Standards) and is awarded 5 out of 5 stars.

CONSISTENT QUALITY

Each batch undergoes individual examinations and must meet strict quality requirements.

GREAT LEMON TASTE

Flavoured with natural lemon oil.

BLACK CAPSULES

The black capsules protect the fish oil from sunlight and ensures freshness.

Why do we test certify every batch at IFOS? Read more.

PurePharma fish oil is molecularly destilled - twice! Read more.

PurePharma Omega-3 is praised by several athletes and experts. Read what the experts has to say here.

 

Available at CrossFit South Shore

Tuesday November 22nd

Workout of the day

Training:
Hang power clean - build to a tough set of 3 in 15 min.

WOD:
Complete the following for time:
100 KB Swings (24kg/16kg) -5 pull ups at the top of every minute.
100 Box Jumps -5 burpees at the top of every minute.

 

Holiday Schedule:

• Wednesday: No 8:00pm class
• Thursday: 9:00am only
• Friday: 11:00am only, No On Ramp classes
• Saturday: Normal hours 

 

Sean D

 

Monday November 21st

Workout of the day

Training:
Push press 3-3-3-3-3

WOD:
Complete 12-9-6 rep rounds for time:
Thrusters (155/105lbs)
Muscle ups

Scaled WOD:
Complete 3 rounds of:
1 min max reps Thrusters
Rest 30 sec
1 min max reps Pull ups
Rest 30 sec
1 min max reps Ring dips
Rest 1 minute

 

Holiday Schedule:

• Wednesday: No 8:00pm class
• Thursday: 9:00am only
• Friday: 11:00am only, No On Ramp classes
• Saturday: Normal hours 

 

Busy weekend for the athletes of CrossFit South Shore

Joel competed in the Hybrid Athletics Fall Challenge (no pictures posted yet)

Pat, Rich, Brian, Steve and Trish (not pictured) hit up the Rugged Maniac

And Brian found himself atop the podium with a 2nd place finish at CrossFit Relentless' Festivus Competition (a mere one point out of 1st place).


Way to put the training to the test. Great job everyone!

 

Friday November 18th

Workout of the day

Training:
Deadlift 3-3-3-3-3

WOD:
Complete 5 rounds for time of:
7 Deadlifts (225/155lbs)
11 Burpees
(30/15lb vest)

 

For the ladies... 

Strength Training for Women

Aug 27th, 2007 by Mehdi |

I know this girl. She used to go the gym 5 days a week. Alternating cardio machines for 90 mins. She wasn't overweight. But neither was she "toned" as she desired. She was skinny & fat.

Yes that exists: skinny & fat. That's how you become when you don't give your body the nutrition it needs for recovery. Your body burns muscles & holds fat.

I told her once to get into strength training & eat more healthy. But I got the classic response: "I don't want to end up bulky & muscular like a man".

You Won't Get Bulky. Remember: your bodyweight depends on the amount of calories you eat & expend. Strength training will make you gain muscle & lose fat. But you'll stay at the same bodyweight unless you start eating more.

Women have lower testosterone levels than men. Muscle mass & strength depend on your testosterone levels. The only way women can get as muscular as man is by using steroids or pro-hormones.

Benefits for Women. I wrote about the reasons to start strength training in the past. They're the same for women:

• Less Fat. More muscles, decreased body fat at the same bodyweight.
• Balanced Physique. Many women are skinny in the upperbody & bulky in their legs. Strength training will balance your physique.
• Increased Bone Density. Lifting weights prevents osteoporosis.
• Blood Circulation. Helps combat cellulite on thighs & glutes.
• More strength. Pregnancy, holding baby, householdery,... gets easier.
• Fun. Women really like sports from my experience, especially when they have fun while getting results.
• Physical Activity. Whether it is strength training or something else: you need physical activity to stay "sane".

How Women Should Train. Same as men. Same exercises. Same sets & reps. Same programs. If your goal is toning up & losing fat, strength is your tool.

Focus on getting stronger on the Squat, Bench Press, Deadlift, Overhead Press &Pull-up. Get on the beginner strength training program.

Women's Results. The difference in testosterone levels will influence the results you'll achieve as a woman. In general:

• Increased muscle mass. But less than a man.
• Decreased body fat. 16% for women is the same as 10% for men.
• Increased strength. But again less than a man.

In terms of physique, look at the women at CrossFit. Example picture top right: Annie. They're athletic, in shape & not bulky. Their secret is simple: training hard, consistently & eating healthy.

*********

For research purposes and further proof....http://crossfitbabes.tumblr.com/

 

Thursday November 17th

Workout of the day

Training:
Back squat 3 x 5

WOD:

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

 

Mike Cantley 

Steve G... this is elbows high and outside. Excellent.


 

Wednesday November 16th

Workout of the day

Training:
Snatch 5 x 2

WOD:
Complete AMRAP in 10 minutes:
10 Hang squat snatch (75/55lbs)
10 Ring dips

 

Steve Marshall getting it done

Tuesday November 15th

Workout of the day

"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Enlarge image

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

*************************************************

 

Congratulations to Riggs, Brian, Chris C, and Henry for tackling what looked like a brutal tough mudder this past weekend. Great photos taken by Lisa Strack (check out Brians Facebook page for the rest)

Monday November 14th

Workout of the day

Training:
Press 5 x 5

WOD:
For time:
15 Squat cleans (155/105lbs)
30 Pull ups
12 Squat cleans
24 Pull ups
9 Squat cleans
18 Pull ups 

 

WOD for Warriors and our Paleo Potluck Thanksgiving was a smashing success. The energy was high with over 40 athletes performing the WOD and giving it everything they had. Maybe it was the meaning behind the WOD. Maybe it was the smell of all the delicious food that awaited everyone. Most likely it was a combination of both. 

The food... the food did not disappoint. We had an amazing feast, clearly we have many excellent Paleo chefs. Of course nothing makes the food taste better than being with great people. Amazing people. 

Really just an unbelievably great night at CrossFit South Shore. Thank you.

Save the date: December 10th will be our Holiday Party - details soon.

 

Let me leave you with this....

Bacon cookies...  'nuff said!

 

Friday November 11th

Workout of the day

9:00am and 11:00am:

Training:
Deadlift 3 x 5

WOD:
7 rounds for time:
7 DB Thrusters (45/30lbs)
7 Burpee box jumps (24/20")

5:00pm:

"WOD for Warriors"

11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams 

1- Burpees
2- Tuck Jumps
3- HSPU - buddy holds feet 
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95lbs)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry

A two person team will have one member working at all times.  #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth.  Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc.  The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

Post WOD:

Paleo Potluck Thanksgiving Celebration begins!

 

********************************************************

 

Casey

Christian

 

*************************************************

 

Thursday November 10th

Workout of the day

Training:
Back Squat 3 x 5

WOD:
For Max Reps:
4 Minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Kettlebell Swings (24/16 kg)
Rest 60 seconds
2 Minutes of Back Squat
(males = bodyweight; females = .75 x BW)
Rest 60 seconds
1 Minute of Shoulder to Overhead (95/65 lbs.)

 

Important Schedule Information: There will be NO On Ramp classes this Friday.

Friday Class Schedule: 

• 0900 Group class
• 1100 Group class
• 1700 "WOD for Warriors"

Immediately thereafter we will begin "The Feast"

We are still in need of folding tables and chairs. If you have either please just bring them in.

Sternos trays are at the gym. Chefs be sure to grab one.

"WOD for Warriors" tee shirts are in. If you ordered one bring in your $20. We have a limited number of additional tee shirts for sale. See us at the front desk if you are interested.

 

Joel working on his gymnastics skills

Wednesday November 9th

Workout of the day

"Lynne"

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• pullups

5 rounds for max reps. There is NO time component to this WOD.

 

Important Schedule Information: There will be NO On Ramp classes this Friday.

Friday Class Schedule: 

• 0900 Group class
• 1100 Group class
• 1700 "WOD for Warriors"

Immediately thereafter we will begin "The Feast"

We are still in need of folding tables and chairs. If you have either please just bring them in.

Sternos will be here for the afternoon classes. Chefs be sure to grab one.

"WOD for Warriors" tee shirts are in. If you ordered one bring in your $20. We have a limited number of additional tee shirts for sale. See us at the front desk if you are interested.

 

 

Just another day at the office....

Tuesday November 8th

Workout of the day

Training:
Power clean 5 x 3

WOD:
Run 800 meters
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Power cleans (185/123lbs)
Perform 25 Double unders after each round
Run 800 meters 

 

CrossFit Kids meets again tonight!

Class times are Tuesdays and Thursdays at 6:00pm

We would like to invite you to come down and experience a FREE TRIAL CLASS. There is NO OBLIGATION and there will be absolutely NO HASSLE to join our program. This is our way of allowing you and your child to experience first hand all of the great benefits of our program.

 

 

Our Paleo Potluck Thanksgiving is just 3 days away!

• If you have not yet signed up to bring a dish or you are still undecided on what to bring- please decide ASAP- we need to review the menu and make sure we have an even spread. Remember- we all love our meat and veggies. We also love apple pie and anything with the words “peanut butter” or “chocolate” in it. Here are a few websites to visit if you need some ideas healthy and delicious dishes: http://everydaypaleo.com/ http://mypaleokitchen.blogspot.com/ http://www.primal-palate.com/ http://www.chowstalker.com/

• We are going to be giving each chef a sterno tray to bring their meal in.  If you need more than one, please let us know ASAP. 

• We need folding tables and chairs! Please leave a comment if you have any that we can use for the evening. 

• Remember to bring in a copy of your recipe in this week so you can share with others.  You can leave them with Tara and we will make copies for everyone.

• Thank you to everyone who donated food for the food drive!  The food will be donated to two schools and churches in time for Thanksgiving.  Let’s try to fill another box this week and help feed the underprivileged families in our neighborhood. 

• Our Holiday party is coming up soon!  We are still looking for a volunteer to host.  The party is scheduled for Saturday, December 10^th- we will all pitch in for food and drinks. Once we have a host, we will begin organizing our first annual CFSS Secret Santa. Please contact us if you are interested in hosting. 

 

Monday November 7th

Workout of the day

Training:
Overhead squat - build to a 10RM in 15 minutes.

WOD:
Complete AMRAP in 12 minutes:
Row 1000 meters
50 Overhead squats (95/65lbs)
10 Muscle ups/ 30 Pull ups 

 

Our Paleo Potluck Thanksgiving is just a week away!

• If you have not yet signed up to bring a dish or you are still undecided on what to bring- please decide ASAP- we need to review the menu and make sure we have an even spread. Remember- we all love our meat and veggies. We also love apple pie and anything with the words “peanut butter” or “chocolate” in it. Here are a few websites to visit if you need some ideas healthy and delicious dishes: http://everydaypaleo.com/ http://mypaleokitchen.blogspot.com/ http://www.primal-palate.com/ http://www.chowstalker.com/

• We are going to be giving each chef a sterno tray to bring their meal in.  If you need more than one, please let us know ASAP. 

• We need folding tables and chairs! Please leave a comment if you have any that we can use for the evening. 

• Remember to bring in a copy of your recipe in this week so you can share with others.  You can leave them with Tara and we will make copies for everyone.

• Thank you to everyone who donated food for the food drive!  The food will be donated to two schools and churches in time for Thanksgiving.  Let’s try to fill another box this week and help feed the underprivileged families in our neighborhood. 

• Our Holiday party is coming up soon!  We are still looking for a volunteer to host.  The party is scheduled for Saturday, December 10^th- we will all pitch in for food and drinks. Once we have a host, we will begin organizing our first annual CFSS Secret Santa. Please contact us if you are interested in hosting. 

 

Friday November 4th 

Workout of the day

Training:
Deadlift 3 x 5

WOD:
Complete AMRAP in 5 minutes:
5 Deadlift (275/185lbs)
10 Ball slams (40/30lbs)
rest 3 minutes
Complete AMRAP in 5 minutes:
10 KB Swings (70/53lbs)
20 Double unders
rest 3 minutes
Max Box jumps (24/20") in 2:00 minutes

 

Scheduling Note: Sunday Yoga classes have been moved to 9:30am.

 

Jim Lanz with the good looking Jerk

ALL of our newest CrossFit athletes are doing awesome in their first week of group classes!
Here is Geraldine....

and John working on Split Jerks

 

Last weekend to sign up...

CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is fast approaching. The program will begin on November 7th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the greatest fitness of your life! 

On Ramp #65 M/W/F @ 10:00 AM, starts Nov 7th  

On Ramp #66 M/W/F @ 7:00 PM, starts Nov 7th

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

 

Thursday November 3rd

Workout of the day

Training:
Split Jerk - max for the day; 80% of that x 1 x 3 

WOD:
Complete 3 rounds for time of:
Run 400 meters
10 Split Jerks (60-65% of max from training) 
20 Chest to bar pull ups 

 

Scheduling Note: Sunday Yoga classes have been moved to 9:30am.

Rich and Brian - rest interval strategizing

Executing the plan...



 

CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is fast approaching. The program will begin on November 7th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the greatest fitness of your life! 

On Ramp #65 M/W/F @ 10:00 AM, starts Nov 7th  

On Ramp #66 M/W/F @ 7:00 PM, starts Nov 7th

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Wednesday November 2nd

Workout of the day

Training:
Front Squat - build to a 10RM in 15 minutes.

WOD:
25-20-15 reps of:
Calorie row
Wallball shots (20/14lbs)
Box jumps (24/20")

Complete AMRAP of the WOD in 3 minutes
Rest 1 minute
Complete AMRAP of the WOD in 6 minutes
Rest 1 minute
Complete the entire WOD for time. 

 

Scheduling Note: Sunday Yoga class has been moved to 9:30am

 

CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is fast approaching. The program will begin on November 7th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the greatest fitness of your life! 

On Ramp #65 M/W/F @ 10:00 AM, starts Nov 7th  

On Ramp #66 M/W/F @ 7:00 PM, starts Nov 7th

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Tuesday November 1st

Workout of the day

Training:
Power clean 5 x 3

WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups 

 

 

CrossFit Kids meets again tonight!

Class times are Tuesdays and Thursdays at 6:00pm

We would like to invite you to come down and experience a FREE TRIAL CLASS. There is NO OBLIGATION and there will be absolutely NO HASSLE to join our program. This is our way of allowing you and your child to experience first hand all of the great benefits of our program.

 

 

CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is fast approaching. The program will begin on November 7th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the greatest fitness of your life! 

On Ramp #65 M/W/F @ 10:00 AM, starts Nov 7th  

On Ramp #66 M/W/F @ 7:00 PM, starts Nov 7th

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now