October 7, 2018 Rest Day. Get out and enjoy your day.Read More

October 6, 2018 Partner WOD In teams of 2, complete the following: For time: 60 Calorie Ski Erg (switch as needed) then, 6 Rounds of: (Alternating rounds) 7 Thrusters (75/55) 7 Pull ups 7 Burpees then, 80 Calorie Row (switch as needed) then, 4 Rounds of: (Alternating rounds) 7 Thrusters (75/55) 7 Pull ups 7...Read More

October 5, 2018 For today’s workout, the Class will be divided into two groups (depending on Class size).  Half the class will complete Part A while the other half completes Part B.  Then groups will switch. Class Part A Strength: Sled  Drags For time: 400m Sled Drag (backwards) 400m Sled Drag (forwards) *Sled Drags are...Read More

October 4, 2018 Metcon: 5 min AMRAP 600m Run 1 Round of “Cindy” AMRAP Clean & Jerks @ 135/95 Rest 5:00 5 min AMRAP 400m Run 2 Rounds of “Cindy” AMRAP Clean & Jerks @ 155/115 Rest 5:00 5 min AMRAP 200m Run 3 Rounds of “Cindy” AMRAP Clean & Jerks @ 185/125 Accessory/Skill Work...Read More

October 3, 2018 SCHEDULE REMINDER: There is NO 5:30pm Gymnastics Class or 6:30 CrossFit/OnRamp Class.   The CrossFit for Dreams Check Presentation and Buddy Ball Game is taking place at 5:45pm down at the Grove City Buddy Ball Dream Field – 3400 Ventura Blvd, Grove City, OH 43123.  Come join us for the check presentation and...Read More

October 2, 2018 Metcon: “Ghost” 6 Rounds of: 1:00 Calorie Row 1:00 Burpees 1:00 Double Unders 1:00 Rest *There is NO REST between exercises.  Only at the end of the round.  Gymnastics Conditioning: For time: 30 Handstand Push ups *Every break, complete 15 Hollow RocksRead More

October 1, 2018 Strength: Back Squat 5 x 3 (60-65-70-75-80%) Conditioning: 1000m Row (Time Trial) *We will be doing this 3 time this month – Beginning, Middle, and End. Metcon: 10 minute AMRAP 15 Wall Balls (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes-to-BarRead More