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Schedule for this weekend and Canada day Saturday, June 27 – Closed Monday, June 29 – Closed Tuesday, June 30 – Hours as per regular Wednesday, July 1 – Hours as per regular A1. Back squat 3×5 + 5-10lbs from last time A2. Wide stance anti-rotational chop with band x8/side

Warmup: Bridge Run Mobility: 3 rounds: 10 thoracic bridges 10 hip flexor stretches (gliding hips) 1 minute ankle mobility/ side WOD: 30-20-10 push press or push jerk box jumps situps

A1. Bench press 3×5 +5-10lbs from last time A2. Paused 1 arm dumbbell row x6/side 3 Rounds for time: 800m run, 20 Pull-ups

A1. Dead-lift 3×5 + 5-10lbs from last time A2. Pulsed hip flexor mobilization As many rounds as possible in 12 minutes: 100m Sprint, 20 Kettlebell swings, 20 Walking lunges with KB at side (10 Right arm, 10 Left arm)

Warmup: Rowling Then: hinge pattern development Lift: 4 rounds: 6 deadlifts 12 death marches 25 swings WOD: 9 minute AMRAP: 5 cleans from the floor 5 push jerks 10 burpees over the bar (no rest) 6 minutes: max calories on the rower

Warmup 1: Lacrosse ball t spine mobility Warmup 2: 15 minutes: 100 m row Bear crawl forward and backwards 10 goblet squats 10 lunge with a twist 5 frog jumps Technique Work: 10 minutes pull-up practice WOD: 12 minute AMRAP: Run 400 m with a 14lb med ball/20 lb med

A1. Weighted chin-up 3×5 + 5lbs from last week A2. 10 Relax to hollow 2 Sets, 60s on 60s off: Row for cals, Box jumps, Wall-balls, Burpees, Double-unders, Rest 5 min between sets

I’ve been a member of CFV since September, 2012. From the first sessions of On-Ramp, I was immediately struck by the unwavering belief Jeremy had in my ability to do things that I never even considered doing (Jump on the box?? It’s as high as my knees!!). I remember doing

A1. Front squat 3×5 + 5-10lbs from last week A2. Bench T-spine mobilization 15-12-9 reps for time: Dumbbell thrusters, Chest to bar pull-ups

Warmup: Run to the stairs and do a set of the stairs. Squat mobility Shoulder mobility WOD: “Sherwood Special” (25 minutes) 5 minute AMRAP: 7 thrusters 7 ring rows/pullups 5 min rest 5 minute AMRAP: 7 deadlifts 7 box jumps 5 min rest 5 minute AMRAP: 10 calories rowing 5