Announcements

Push-up Challenge Day 31
Buy in: 6200/3100
Push-ups for the day: 200/100

5 Rounds
AMRAP of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Squats) 1:00
AMRAP Wall Balls 1:00
Rest 1:00

Perseverance is a great element of success. If you only knock long enough and loud enough at the gate, you are sure to wake up somebody. –Henry Wadsworth Longfellow

7 Reasons to eat more saturated Fat

– Next On Ramp starts  September 14th @ 7:30 PM is SOLD OUT, sign up HERE and save your spot!
– Come meet our new CFA members @ Little Woodrow’s tonight for CFA Happy Hour!

Push-up Challenge Day 30
Buy in: 6000/3000
Push-ups for the day: 200/100

Warrior Wednesday!

“2 Minute Defense”
5 Rounds
1 Power Clean
3 Hang Cleans
2 Jerks
Run 200 Feet

2 minute rest

5 Rounds
1 Power Clean
3 Hang Cleans
2 Jerks
Run 200 Feet

Weight M=135 lb W=95 lbs
Score= Total time including rest time.

There is never a better measure of what a person is than what he does when he’s absolutely free to choose. – William Bulger

Take it easy on your liver Bro!

– Next On Ramp starts  September 14th @ 7:30 PM only 7 Spots left, sign up HERE and save your spot!
– Happy Hour @ Little Woodrow’s this Thursday

Push-up Challenge Day 29
Buy in: 5800/2900
Push-ups for the day: 200/100

3 Rounds
200 M Run
20 Step-ups (24″, 20″)
15 Ring Dips

Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary. –Steve Jobs

Ridiculous “Smart Choices”

– Next On Ramp starts  September 14th @ 7:30 PM only 8 Spots left, sign up HERE and save your spot!
– Happy Hour @ Little Woodrow’s this Thursday

Push-up Challenge Day 28
Buy in: 5600/2800
Push-ups for the day: 200/100

7 Rounds
7 Broad Jumps
7 Chest to Bar Pull-ups
7 Overhead Squats (95 lbs, 65 lbs)

There is one thing stronger than all the armies in the world, and that is an idea whose time has come.– Victor Hugo

Phony Issues

– No AM Classes today
– Next On Ramp starts on September 14th @ 7:30 PM only 9 Spots left, sign up HERE.

Push-up Challenge Rest/ Make-up Day
Buy in: 5400/2700
Push-ups for the day: Rest

REST

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.  – Theodore Roosevelt (1910)

Push-up Challenge Day 27
Buy in: 5400/2700
Push-ups for the day: 200/100

3 Rounds
60 Push Press (75 lb, 55 lb)
60 Wall Balls (20 lb, 15 lb)
60 Calories Rower
60 Sumo Deadlift High Pull (75 lb, 55 lb)
60 Box Jumps (20″)
1:00 Minute Rest

Team Total for each station, Score=Fastest Round

The bad news is time flies. The good news is you’re the pilot. -Michael Altshuler

JJ, Max effort on the front squat!

Push-up Challenge Day 26
Buy in: 5200/2600
Push-ups for the day: 200/100

Max Rounds in 10 Minutes
10 One Armed Suitcase Deadlifts
10 One Armed DB Hang Power Snatches
10 One Armed Overhead Lunges

If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you. -T. Alan Armstrong

Veggies

On Rampers in Action!

**Announcement** No AM Classes Monday for Labor day

Push-up Challenge Day 25
Buy in: 5000/2500
Push-ups for the day: 200/100

400 Run
5 Rounds
10 Burpees
10 Box Jumps
400 M run

To keep the body in good health is a duty, for otherwise we shall not be able to trim the lamp of wisdom, and keep our mind strong and clear. Water surrounds the lotus flower, but does not wet its petals. -Buddha

Bong Water

A few housekeeping items:
– No AM Class Monday for Labor day
– Half way through the push-up challenge who’s still in?
– Here is the list I have for Fight Gone Bad 4:

Nuggett
Blake
Stacey
Tara
JJ
Keir
Rob
Walker
Boone
Julie
Sherman

If you would like to participate and your name is not on the list let me know in the comments. We have raised $220 of $1650 so far click HERE to get you donation on.

Push-up Challenge Day 24
Buy in: 4800/2400
Push-ups for the day: 200/100

7 Rounds
5 Thrusters (115 lbs, 75 lbs)
5 Chest To Bar Pull-ups

Happiness is secured through virtue; it is a good attained by man’s own will. -Saint Thomas Aquinas

GPP and Sport

**Announcements**–
-Tonight’s regular 7:30 PM Class is canceled, On Ramp Class will meet as planned.
– No AM Classes Monday September 6th

Push-up Challenge Day 23
Buy in: 4600/2300
Push-ups for the day: 200/100

Max Rounds in 15 Minutes
25 Double Unders
15 Wall Balls  (20 lb, 15 lb)
5 Handstand Push-ups

To travel hopefully is a better thing than to arrive, and the true success is to labor.
-Robert Louis Stevenson

Vitamin D

**Announcement**– The Wednesday September, 2nd 7:30 PM Class is canceled, if anyone has any questions or concerns please feel free to give me a call.