Saturday Workout: Thrusters and Running

Regular class is at 11AM on Saturday, Olympic Lifting is at Noon.

  • 21 Thrusters (99#/77#)
  • Run 400 Meters
  • 15 Thrusters
  • Run 400 Meters
  • 9 Thrusters
  • 21 Pullups

Friday Workout: Power Cleans

Please Note: There will be no Friday 5pM Class as we will be attending Matt’s Vigil.  The final April On-Ramp will start at 6:30PM (not the 6 we had mentioned).  We’ll start the 6PM class when we get back from the vigil. Please note we may be running a few minutes late.


Power Clean 5-5-5-3-3-3


15 Minutes of Max Height Box Jump Attempts (watch yo’ shins)


3 Attempts Max Rep Pullups

Record highest jump in inches and each round of pullups to score.

Thursday Workout: Shoulder Press


1-1-1-1-1-1-1 Shoulder Presss (Max Effort)


3 Rounds of

  • 10 Ring Dips
  • 50 Double Unders

Tuesday Workout: Box Squat


3-3-3-3-3-3-3-3-3-3 Box Squat (50% of 1RM, 45 seconds between sets)


  • Run 400 Meters
  • 30 Jumping Squats (45# / 35#)
  • Run 400 Meters

Monday Workout: Front Squat and Shoulder Press

Happy Birthday, Forney!!!


1-1-1-1-1-1-1 Front Squat (Max Effort)

3-3-3-3-3 Shoulder Press (90 Seconds of rest)


5 Kettlebell Windmills (each side, see this video)

Saturday Workout: Sprints

Two big events this weekend:

1. John and Marissa are tying the knot on Saturday! We’ll have a special newly wed workout for the planned next time they are in the gym. Congrats!!!!

2. We’ll be pulling and tugging starting at 2PM on Sunday in Mad Bowl. Come out and watch us win!

Only 11AM classes on Saturdays from now on…Oly Lifting begins at NOON.


Do park sprints (~40 meters) in the practice field from asphalt to little hill thing.

10 Sprints, on the Minute.


Turkish Getups 15 Each Side

Friday Workout: 32 Hokies Memorial Workout

Friday marks the 3rd anniversary of the shooting massacre at Virginia Tech.  On April 16, 2007, Seung-Hui Cho took the lives of 32 innocent people, and injured 17 others in the largest peacetime lone gunman shooting spree in US history.

Tomorrow we’ll be doing “32 Hokies” with CrossFit Blacksburg and other participating affiliates in memory of those killed and injured.

32 Hokies

7 Rounds for time:
4 Squat clean & jerks  135/95
16 Deadlift  135/95
32 Double unders

Thursday Workout: Front Squat


3-3-3-3-3 Front Squat


Farmer Carry to Stop Sign and Back (45#/35# Each Hand)

Wednesday Workout: Keep on Truckin’

5 Rounds for time of:

  • 1 Deadlift @ 311#/221#
  • 1 Power Clean @ 187#/121#
  • 3 Muscle Ups
  • 15 Burpees

Scaling for Muscle Ups is 6 Pullups, 6 Ring Dips for Each Round. Deadlifts and power cleans should be scaled to ~90% of your max if these weights are too heavy.

Tuesday Workout: Shoulder Press

5-5-5-5-5 Shoulder press (80 seconds rest in between)


8 minute AMRAP:

  • 5 pull ups
  • 5 push ups