October On Ramps Get Going

10-12-2009

Thanks for signing up online for class and bringing in a voided check.

Warm-up:

1) DROM while jogging around gym
2) 1 trip each:
Slow bear crawl
Sampson lunges
Horse stance walk
3) Pick one strength/skill series that best addresses your weaknesses.

“Christine”
3 rounds for time:
Row 500m
12 Deadlifts BW
21 Box Jumps 24″

1) spinal rock variations
2) Death stretch focus session

This was the explanation for the final Affiliate Workout that would determine the Champion Affiliate Team. Hearing the workout made you cringe, made you itch to give it try. Who wants to train for the team next year and head down to Aromas? It was a crazy and fun CrossFit adventure!

October 11, 2009 | Filed Under News

Comments

6 Responses to “October On Ramps Get Going”

Jessica Core on October 12th, 2009 5:42 am

Oh my, it feels like just yesterday that we were at the 09 games and now already talk for upcoming year! I am excited! I am also happy because I am positive there will be a good turnout of people from Portland and Fort Vancouver coming to simply watch and support. Don’t be too hard on them judge Xixia!
Rachel on October 12th, 2009 7:28 am

I know I’m a Crossfit newbie and it may be just crazy talk….but I’m in. I love good-natured competition.
Kristin on October 12th, 2009 12:14 pm

Sign me up!!! That’s a great goal for me personally and better to be part of an awesome team….we can totally take ‘em!!
Xi Xia on October 12th, 2009 3:45 pm

Oh boy, we are going to have one wickedly STRONG team!!!
J on October 12th, 2009 4:21 pm

BREAKING NEWS:

I just signed up for my first class. EVER.

I feel like Christopher Columbus seeing the New World for the first time.

(How apropos, for today.)
kaitlyn on October 13th, 2009 8:37 am

okay, sign me up, but don’t count on any muscle-ups from me.