Community Archive


Our On Rampers met their first scaled down version of the “CrossFit Girls” Fran and Cindy. In CrossFit, we have a list of workouts we use periodically as benchmarks to test our performance level. Like how hurricanes are named in alphabetical order, we have some original CrossFit workouts named: Angie, Barbara, Cindy, Diane, Elizabeth, and Fran. Each has a unique characteristic and each poses it’s own challenges. There is also another side to the story of why they’re named after girls, and I’ll share that in private if you are interested.

On Ramp Class 19 stepped up to the plate. Many of them were skewed at the thought of doing so many pull ups in Fran Lite and they are already starting to think like a CrossFitter in terms of thinking about what they need to do to address their weaknesses. But, they showed up, they did their best, and they survived to train another day. That led us into Cindy Lite, a 10minute shortened version. But, the On Rampers are catching on, they know that just because a workout is only 10 minutes long, they can be sure it’s not going to be an easy 10 minutes. This is the part of the program which I love about leading new CrossFitters. The On Ramp is hard for both student and trainer. It takes a lot more energy and attention taking brand new people through CrossFit, but it is very rewarding to start seeing people change physically and mentally right in front of you. On Ramp Class 19 will conclude this Friday and we hope the rest of our community can come out and join them as they prepare for their graduation. Good luck On Rampers.

Our next intro sessions for On Ramp Class 20, will take place during these times:
Sunday March 27th at 11:00am
Monday March 28th at 7:30am, 12:30pm, and 7:30pm
Tuesday March 29th at 8:30pm

Athletes, please contact us to pre-register your friends or family that you have coming out. Thanks.

Day #9
“Fran Lite”
21-15-9 reps of
Pull ups
Sumo Deadlift Hi Pull

Day #10
“Cindy Lite”
AMRAP in 10min
5 pull ups
10 push ups
15 squats

We modified a famous CrossFit workout called “Fran” for the On Rampers so that one, we wouldn’t increase the homicide rate of the city, and two, so that they would practice other techniques that they’ll come up against in the group classes while still being able to get a feel for how Fran will be when they do her for real.

“Fran Lite”
For time:
21-15-9 reps of:
Pull ups
Sumo Deadlift Hi Pulls


On Ramp Class 18

Please welcome On Ramp Class 18. We hare almost half way through their beginner’s program and they’re holding their own. Although not our fastest or strongest batch of recruits, they have a unique chemistry that’s helping them progress well through the fundamental movements. How many of them will complete the program and move on to our regular group classes? Only time will tell, but for now, they’re putting in the work and have a working knowledge of our nutrition programs. It’s up to each individual to commit to how far and how fast they want to take their results. Study and train hard class, it’s on to the Midterm!

Day #1 – Baseline
Day #2 – Deadlifts/Presses (Wellness)
Day #3 – Run/Thrusters (Zone Diet)
Day #4 – Walking Lunges (Paleo Diet)
Day #5 – Wall Balls (Fit For Life Diet)




At the top of every month, we run a series of Orientation days, in an open house fashion, so that people may have an opportunity to come by and check out the gym, see what we’re about, and try their hand at a CrossFit workout.

I can’t believe this is our 15th iteration of taking people through the On Ramp program. I still find it very humbling to see that people who come to our first intro day either stay on indefinitely with us, or we will never see them again. Our way of doing things might not fit everyone’s expectations, but I suspect what happens more often is that people are shocked at how hard a 5 minute workout might feel, and they think they are not ready for that kind of work.

CrossFit is meant to be done by everyone, but not everyone is up to do CrossFit.

For our first day trialers, we had a great mix of people of all ages and sizes.

For time:
400m run
10 pull ups
20 push ups
30 sit ups
40 squats

Lauren = 6:20
Ken = 8:25
Tran = 7:38
Brittany = 6:40
Madu = 6:20
Edwin = 6:09
Carol = 5:45
Toan = DNF
Lynn = 5:37
Rose = 10:19
Jeanne = 12:24
Erica = 5:41
Catherine = 5:19
Yoji = 6:17
James = 9:20
Chuck = 5:02
Marvin = 8:10
Tessie = 10:11
Paul = 9:38

We spent yesterday introducing the recruits to the second portion of our nutrition plan which was the Paleo Diet.  I hate the word diet because of the stigma that it entails.  I’d rather have people just see it as just a method of making better choices to improve performance.

It’s a wake up call for some when they hear the nutrition information being given.  Those that wake up and come aboard will thrive, those that don’t will stagnate.  We can’t control what goes on outside of the training time, but I hope we can influence those who haven’t woken up yet to see that they need the right nutrition to kick butt in the workouts and not have to workouts kick them.

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

Click on the comments sections for the results

What we’re doing is pretty unique and new to many people, so we use an intro workout session to explain what the methods are, why we do it, how it came to be, and what a person can expect from the training. Linh, my good friend from High School French Class, joined us yesterday to try out a dose of a CrossFit beginner’s workout :)

Linh has already proven herself to be capable in running half marathons. The scary thing is that after I watched her run, I can tell she’s only at 30-40% of her efficiency. I feel like we’re about to literally take her and forge her into a different person. Great to have you with us Linh!

Linh will be starting up with the next On Ramp class that starts on May 3rd.

For Time:
400m run
10 pull ups
20 push ups
30 sit ups
40 squats

Linh = 6:57