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Archive for July 2013

Nancy alert!

I erased the names and times from last Monday’s “Nancy”! If you did that wod Rx please tell me what your time was so I can update the board. Sorry! I’ll pay more attention this week with “Fran”!

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New On Ramp Graduates

These are our newest family members. You are working out with them already. Be sure to greet, encourage and push them, in a friendly way, of course. Sarah Hoffmeister Michael Ferrell Elizabeth Gibbs (graduating for the second time) She came with her friend, Chloe, that hasn’t quite finished yet.

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Wods for the week 7-29-14 to 8-3-13

Be sure to keep an eye on the inspiration page for new pictures. There are some new On Ramp graduates coming soon. Plus you never know what I might get a good picture of now and then. MONDAY 7-29-13 For time: 20 Front Squats (205, 135) 30 Box Jumps (30, 24) 40 KB Swings (53,…

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Wods for the week 7-22-13 to 7-27-13

Hi, it’s Monday morning! I realized last night as I fell into bed that I hadn’t posted the wods. So here they are now. MONDAY 7-22-13 “Nancy” 5 Rounds for time: 400 Meter Run 15 Overhead Squats (95, 65) TUESDAY 7-23-13 21-15-9 GHD Wall Balls (10) Wall Ball 2-fer-1’s (20, 14) WEDNESDAY 7-24-13 5 Rope…

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Wods for the week 7-15-13 to 7-29-13

I am putting the wods up early for next week, just to show myself it can be done! Really, we are on our way to St. Louis to fly out on our vacation. While I am gone, Nathan will be training the 6 and 7am classes as well as his regular 6pm classes. Mark Guilliams…

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Wods for the week 7-8-13 to 7-13-13

I have a new picture to post on our inspiration page but I’m having a little trouble getting it there. Keep checking, it may turn up yet. Meanwhile, I wrote a note about fitness that is posted on our inspiration page. Check it out while you are there. MONDAY 7-8-13 AMRAP in 12 minutes: 10…

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What is fitness?

Fitness is defined as “increased work capacity across broad time, age and modal domains”. This means we are increasing the “work” we are able to do in lots of movements, in time and as we age. Of coarse, as we continue to age our capacity to work will eventually diminish. Our goal is to get…

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