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Archive
Front Squats
Friday, December 18, 2009WOD
Front Squats 5x5
Rest
Three rounds for time of;
Row 250 meters
Power Cleans 10 reps 135/95
Pull-Ups 15
Post time and loads to comments
Ok, the programs are finally coming together. The ON RAMP CrossFit Classes will start in January.
This will be a 12 session series for the first 30 days of any new member's membership at the box. The goal of this class will be to develop solid movement mechanics, consistency and then transition into higher intensity training. Each class session will be coupled with a WOD that will support the movements taught for that session. the On-Ramp Class Series will replace Elements Classes starting in January.
If you are an existing member, and would like to participate in this class, the cost will be 150.00 for the month. Your membership will then go back to it's existing rate. We will be posting it on the schedule soon! Also, look for the ON RAMP Class graphic here on the home page to link to program information. Please contact the office if you would like to schedule.
We are also working on a CrossFit Essentials Class. This class will be targeted to athletes that need greater attention to flexibility, mobility transitioning, and scaling or modification of WOD variables. Athletes that might do well in this class would include the de-conditioned or more mature athlete. Make no mistake about it, THIS WILL BE CrossFit! Our goal is to provide classes and training that better suit the needs of all athletes. We are working on a schedule for this class.
We would like your feedback for the scheduling of the ON RAMP CrossFit Class and CrossFit Essentials Class. Please contact us with your feedback or leave comments in the blog.
Posted by: Darin Deaton
Front Squats
Saturday, January 09, 2010WOD
Four rounds for time of
Row 400 meters
Front Squats @ 50% of max Back Squat 12 reps
Box Jumps 14 reps
Post time to comments
Mother and Son, Kimberly and Winston Rowin!
We are hearing some great buzz on the Food Challenge! Several members have to come to me and told me that they have already noticed an improvement in how the while training and outside the box. Also, several have told me that they have already had some weight loss. Keep up the good work.
All members participating in the food challenge will notice a 20.00 account charge for the participation fee. This is to cover staff time and material cost for the challenge. If you have any questions about the fee, please contact the office.
Stay warm and heat it up! Go Cowboys!
Posted by: Darin Deaton
Front Squats
Monday, January 18, 2010WOD
Front Squats 5x5
Rest
3 Rounds for time of
Knees to Elbows 20
Push-Ups 20
Lunges 20 (10 each leg)
Post loads and times to comments
Posted by: Darin Deaton
Front Squats
Tuesday, March 02, 2010WOD
Front Squats 5x5
Rest
AMRAP in 12 minutes
Run 200 meters
Alternating Lunges 10 reps
Deadlift 185/135 10 reps
Post rounds to comments
Thanks to Robbie Courtney for this great Athlete Success Profile! If you have an interest in telling a little bit about your own story and experience with CrossFit, contact our office to give us the scoop. We are creating a new tab on the navigation bar that will be named, "Success." In this tab we will be highlighting athletes success stories.
Also, the CrossFit Endurance Page is ready to launch! We recently sent out an e-mail to see who is interested in participating in the 2010 Spring Mud Run. If you have an interest, please contact us asap to put your name on the list and help us put together the teams.
We are also offering a free 1 hour adult gymnastic skills workshop teaching the basic movements of handstand variations, L-sits, muscle-ups, ring kips, bar kips, cartwheels, round offs and etc.. This will be Saturday the 13th @ 11 am and open to the first 15 participants that schedule.
Posted by: Darin Deaton
Front Squats
Tuesday, May 04, 2010WOD
Front Squats 5x5
Rest
Three rounds for time of;
Run 800 meters
Thrusters 12 reps 95/65
Post time to comments
Marilyn after PR on Baseline...Way to tear it up girl!
We are still registering athletes for the Second Ladies Only Boot Camp. So, if you know of someone let them know to contact the office to get registered!
Remember to check out the ATO2 Endurance Blog on the endurance page. WOD's are being posted every other day to help you develop better endurance for that next race or just improve your capacity!
If you would be interested in a specific topic or skill that we have not done a skill workshop or seminar on, please let us know???
“Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of many alternatives.” William A. Foster
Posted by: Darin Deaton
Front Squats
Monday, May 17, 2010WOD
Front Squats 3x5
Rest
10,15,20,25,30 for time of;
Kettle Bell Swings
Sit-Ups
Post time to comments
ATO2 Tri-Team finishes strong at the 2nd Annual Classic Rock Rockwall Rotary Triathlon! CrossFit Endurance training works!
Remember that this week we are starting the Ladies Only CrossFit Class on Tue/Thurs @ 8:30am. Go online to schedule for these newly added classes. New female members completing On-Ramp series can also use these class times to receive their training.
Posted by: Darin Deaton
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