Community Archive


On Ramp Class 22 is now half way through the 4 week beginner’s On Ramp course. They have been implementing the nutritional programs we covered at the start of the program and are continually improving their fundamental movements in each class. CrossFit has a very specific vocabulary that the On Rampers are starting to pick up on. Terms like WOD, thursters, cleans, presses, kipping, blocks, and lumbar curve are becoming a part of their daily usage.


On Ramp Class 21 Day vs Day 12 times:
Aline = 4:56 to 4:04 (Fastest Class 21 female)
Elgin = 6:17 to 3:55 (Fastest Class 21 male)
Sharon = 14:56 to 6:24 (Most improved Class 21 On Ramper)
Kristine = 7:50 to 5:43
Lionel = 5:05 to 4:09
My-Dung = 7:55 to 5:47
Chris = 5:56 to 4:15
Phu = 5:30 to 4:21
Coba = 5:21 to 4:08
Crystal = 7:09 to 5:41
Lisa = 8:32 to 5:43

We are now more than half way through the beginner’s On Ramp program. In every class, we’ve been working on fundamentals and encouraging the recruits to do the common, uncommonly well. I have yet to see any athlete that would not benefit from going through the On Ramp program. There are people who may be fit, but not many that are CrossFit, and even less that are mentally ready for TracFit. It’s good to see the recruits picking up the skills and getting their basics down. They are about to enter the final phase of the ramp up period and by next week, they’ll be preparing to enter our group classes.




With us more than half way through the ramp up of the beginner’s program, the students are stepping up to new challenges. Can’t do a hand stand? Or are you saying to yourself, “I could never do that?” That’s okay, just know that there aren’t any “Cant’s” in our world, just maybe “Not Yet’s”.

Here’s a run through of how a typical 1 hour class looks like:

– Introduction to the day’s workout
– Lecture of Hierarchy of Discipline
– Warm up:
3 rounds of 10 Squats, Push Ups, Sit Ups, and Pull up Practice
Technique Review:
Press, Push Press, Push Jerk, Sumo Deadlift Hi Pull, and POSE Running Technique
– New Technique Lesson:
Weighted Swings and Hand Stands
3 rounds for time of:
400m run (subbed 100 single unders and 10 burpees due to rain)
15 push ups

On Ramp Class 18 Day 8


Finally, a picture of On Ramp Class 13: Shannon, Canela, Christiane, Michelle, Trung

On Ramp Class 13 is down. Down in the sense that they are committed no matter what the challenges. We have these people working out after the sun has set. They’ve stuck through wind, cold, and running in the dark. I had honestly thought to skip the numbering of Class 13 because I was worried about the superstitious connotations attached to the number, but I knew that, like all challenges we face, we need to face them head on and let the chips fall where they may. Class 13 has it’s own character and pride and it’s an awesome experience preparing them to join our community.

3 rounds for time of:
200m run
30ft walking lunges
10 pull ups

Shannon – 4:44
Michelle – 4:40
Christiane – 4:57
Canela – 4:59
Trung – 5:17

Class 12 is made up of some very dedicated people. Look back at day #1. They’re not only looking better, but their performances have improved and their recovery is up from “Passing out on the sidewalk” level.

It is always an honor…an honor…to introduce people to CrossFit training. I really do mean it when I say that it has changed my life and I do this with the help of out TracFit community, because I know that it can have the same impact to change other people’s lives for the better.

World Class Coaching, Culture, and Capable facilities are what will keep us going and keep students coming back for more. Congrats On Ramp Class 12, now, prepare for battle!

“Cindy Lite”
As many rounds as possible in 10 min of:
5 pull ups
10 push ups
15 squats

Click on the comments section for the results.


The old school has become the new school. Weightlifting and gymnastics have been the foundation of human performance for a long time. We live in a very unnatural environment today where sitting at a desk all day is what’s normal now. Our gyms are loaded with the latest multi-function equipment that’s supposed to make us into fit and healthy people like how a widget is made in a factory. Unfortunately, it doesn’t quite work out that way. We were designed to walk, run, jump, handle arduous labor, hunt, gather, and fight for our lives. Survival of the fittest has much deeper connotations for us today. It means less trips to the hospital, less medications, and fuller functional lives.

With the simplest of tools, we can get back to basics, and get back to human performance. Lift a weight as fast as you can, jump over a rope, and crawl back underneath it. That’s as simple as it gets, but simple doesn’t necessarily mean easy.

In teams, complete as many rounds as possible in 30 min of:
x25 snatches
x50 over unders

Click on the comments section for the results


Super nice to be out in the sun! Hoa and Sean came out to do an overview of the basic fundamental movements (the squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift hi-pull, and med ball clean) today and I hope they walked away (or staggered, hehe) with some new insight into the movements.

Bao spent some time practicing descents and L-sits on the rings and Huy joined us for some kipping pull up practice and a short and sweet WOD. I would have loved to have spent a little more time out there today, but life is about balance and I had to remember that “We train to live” and not the other way around. Hope everyone has a great weekend!

“That’s What She Said” (see here)
200m run
10 ring dips (ring supports)
15 med ball cleans (20/10lbs)
20 bench jumps

Hoa = 2 rounds
Sean = 3 rounds, 14:08

Team WOD:
200m weighted run (small hill), carry 35lb kettle bell
10m high steps
10 push ups
10m kick backs
10 push ups

Team = 7:56
Huy = 3 rounds
Bao = 4 rounds
Trac = 5 rounds (I regret I didn’t take pictures of the guys in action. I was too busy panting, lol!)