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With a Partner & Foam Roller.
Contract while your partner provides resistance / Relax as your partner pushes your shoulders down to stretch the chest.
Front Squats (155/105)
200m Run: After every round.
* 20 Minute Time Cap
** Row if you cannot run.
Move arms / shoulders through different ranges of motion for 2 Minutes.
Our community just keeps growing! Our recent On Ramp class just concluded with thirteen new diehard CrossFitters graduating (everyone passed the test!). They are excited, highly motivated and ready to continue putting in the hard work necessary to achieve their goals. If you see these smiling faces in class introduce yourself to make a new friend and welcome them to our gym.
Our next On Ramp course starts Monday, October 6th at either 7:00am or 7:00pm.
Current ACF members: Do not forget that if a friend or family member signs up for On Ramp you get a free month!
Help us spread the word so we can spread the Fitness!