Back Squat

12 x 2 @ 55%



Complete 3 rounds for time:

Run 400m

21 Kettlebell Swings, 55#/35#

12 Pull-ups

Compare to: 4/15/14, 6/17/13, 8/28/12, 10/30/12, 6/13/11, 9/28/11


Friends helping friends during warm-ups.

Many of you know that Adam C of 6am fame is part of RamStrength. This year he’s championing a 5k for them, take a look:

The Nick Seaman 5K Memorial Walk/Run will be held April 25th to celebrate all the heroes battling cancer in our community.  The race was originally started by Fossil Ridge High School students in order to support their teacher, Nick Seaman.  The race has continued every year in his memory in order to directly support cancer survivors in our local community.

RamStrength has taken on support of the race, but it is still run by high school students.  Each year the students challenge other high schools and members of the community to come out and support the cause.

OtterCares is providing an Impact Fund grant to match all race entries up to $10,000!  This means your entry will count double toward helping local cancer survivors.

I am the RamStrength Board Champion for this event, so I’m looking for a record turnout.

Sign up here:

Rest Day!

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.

- Ralph Waldo Emerson

Tinker 2.


Saturday Teamwork!


The Wobble from CrossFit New England

In teams of 3 complete 2 rounds of:

3:00 Power Snatch, 95#/65#

3:00 Burpees over Bar

3:00 Overhead Squats, 95#/65#

3:00 Pull-ups

Switch partners as needed.


Don’t judge me.



Handstand Push-ups

Today we’ll review some points, including the kip, that you can apply to today’s workout.



Complete as many rounds as possible in 20:00 of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings, 70#/55#

Compare to: 8/15/14, 11/27/12, 12/6/11, 4/28/11, 1/3/11, 10/12/10


Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Here’s a great write-up on HSPUs from Melissa at CrossFit Invictus. Check it out!

Kick Up and Push it, Push it Real Good!
Written by Melissa Hurley

Time to kick it! Besides the cartwheel, kicking upside down may be the most fun way to get inverted. I hope that you have all mastered the hollow body and active shoulders we discussed in Week One of “Being Upside Down” and gotten more comfortable being upside down by practicing your wall climbs and headstands. Let’s move on to the quick and versatile kick-up.

The Kick-Up

Begin with the wall kick-up so you have the wall to catch your feet. Stand tall with your arms next to your ears and make sure to keep them extended! Take a big step into a big lunge, hinge at the hips lowering your chest, keeping that back as flat as possible, and reach for the ground in front of you. Hands should  be placed on the ground, shoulder width apart, with the fingers spread and index fingers pointed straight forward. Keep that body in a tight, hollow body position with the ears glued to the shoulders. Drive the back leg over your head as you gently press off the ground with your leading leg. You aren’t throwing yourself to the ground; it should be a controlled movement. Maintain that hollow body as you push away from the ground, keeping your feet together, your butt tight, belly tight, and actively pushing against the ground. Tada! Yay, you’re upside down now and feeling strong! Progress by giving yourself a specific amount of time to stay inverted, maintaining a neutral spine and stable midline/core. Once you feel yourself relax from that tight position, kick off the wall.

Handstand Push-Up Negatives

Negatives can be very challenging and a great way to build strength for anyone. Kick up into your handstand position (as described above). Ensure that your hand placement is approximately 6-12 inches away from the wall and your midline/core is in a tight, stable position. Keep your body in a hollow body position with the ears glued to the shoulders. Descend by sending shoulders (and head) towards the wall while keeping lower arm vertical. Lower as slow and steady as possible until the head touches the floor. Make sure to control the descent throughout the entire movement. The tempo should be the same from the start of the negative to the end of the negative. The head and hands at the bottom of the push-up should form a triangle shape on the ground – your tripod position. Kick off the wall and reset. If hesitant about the distance, place an abmat underneath the head to shorten the distance of the descent. With more confidence, remove the abmat(s) until reaching the full range of motion. To increase difficulty once you are able to lower controlled to the ground, try deficit negatives by placing your hands on 25# or 45# plates and lowering your head between them (lower than your hands).

Assisted Strict Handstand Push-Up

You’ve been practicing your negatives and now you want to feel the push. Having a partner assist you is the next great step to progressing forward in your handstand push-ups. Have your partner hold onto your ankles and lower slowly to the ground till your head hits, mimicking your negatives. On cue together, press yourself up while your partner assists you during the press up phase. Your partner should only give as much assistance as needed for you to press out of the handstand.

Strict Handstand Push-Up Against A Wall

On to the desired skill completion, your very own strict handstand push-up. Not much changes from your earlier progressions and set-up, except now once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.

Increase Difficulty in the Strict Handstand Push-up

“Been there done that,” you say? You’ve got a couple options to make it a tad more challenging. First start by working on a wall facing strict handstand push-up. Same points of performance are necessary; the shift from facing away from the wall to facing the wall forces your body to have a better hollow body position, since you can’t arch. Your chest will be facing toward the wall and only toes resting against the wall by pointing the toes. Descend by sending shoulders (and head), away from the wall, while keeping lower arm vertical. Make sure your head and hands form a triangle shape on the ground at the bottom of the push up. Push back up to your handstand while maintaining hollow body position during the entire movement. Toes ideally slide up and down the wall and should never lose contact.

Got it, feeling good? Increase your depth with adding a deficit or using parallel bars.

It’s super fun to get upside down with a solid, controlled kick up onto your hands. Being able to stay controlled in this skill will progress you into freestanding and handstand walking much easier, so don’t rush the kick up. Same goes for strict handstand push-ups, it looks cool to kip and it makes it easier, but pounding your spine repeatedly isn’t so fun. You’ll only get that much better at the kipping handstand push-up after building your strength. Put time into controlling the negative and even increasing the range of motion with deficit. Don’t limit yourself – build yourself!


Sumo Deadlift

8 x 2 @ 65% 1RM

Keep it crisp!


Complete as many rounds as possible in 12:00 of:

5 Power Cleans, 70% 1RM

25 Push-ups

50 Double-unders

There was supposed to be a run involved, but since it’s going to snow you’re off the hook for today!


Whitney came up with a great way to do push-ups while preggers. She loves to hear other folks explain why they can’t or don’t workout!

You may or may not notice that we get new equipment regularly. Sometimes it doesn’t jump out at you when it’s not something new that you’ve never seen before. Most of the time we’re either adding numbers to gear we already have or replacing things that have gotten worn out…like slam balls. Those damn slam balls! Anyway, as the years have gone by and CF has gotten more popular, there are a ton more options. We tend to stay away from the cheap stuff because our experience is that it doesn’t last. However, there are still a ton of options for everything from barbells to med balls.

So with that, if you try out a new piece of gear and you either love it or hate it, please pass it on to us. It’s important to get the feedback because it influences what we buy. And to be clear, you can’s say you hate the new slam balls because you hate ball slams, no matter what slam ball you use!! Thanks for the help, please believe us that your feedback is important!


Push Press

Work up to a heavy single.

This must be a clean push-press. Any re-bend of the knees is a…….no rep.


Complete for time:

25 Wall balls, 20#/14#

10 Deadlift, 225#/155#

20 Wall balls, 20#/14#

10 Deadlifts, 225#/155#

15 Wall balls, 20#/14#

10 Deadlifts, 225#/155#

10 Wall balls, 20#/14#

10 Deadlifts, 225#/155#

5 Wall balls, 20#/14#

10 Deadlifts, 225#/155#


Jeff and Ashley doing “mobility” after their WOD!

It’s all about the details. Today we’ll work up to a heavy single for the push press. But first, we’ll work on some skills. The video below is from a CF Level 1 course. Take a look, listen to all the nuances of the movement they address, and keep them in mind for the work today!



Today we’ll work on the muscle-up. Depending on where your weakness lies is what you’ll focus on. Do you have pull-ups? Ring dips? If no, then we’ll provide some developmental work to build strength in those movements. Have them both, just can’t link it together? Transition work in on your menu. Got muscle-ups already? Then we’ll work on tightening up the skill.

Friday’s WOD will have muscle-ups. Today will be a good day to come in and get prepared for what’s to come.


Complete as many reps as possible in 7:00 of:

Burpee Pull-ups


Here’s a little perspective on going to Regionals.

Many of you guys do a pretty good job of keeping your accomplishments outside of the gym on the down-low. You are a humble bunch! But when we hear of cool things happening, we want to celebrate it, and you can be that if we catch wind of it, we’re going to tell everyone! For example, Steve L participated in the 3 race Snowshoe Race Series in Beaver Creek this winter, and at the end of it all finished 2nd overall in his age group! That’s an awesome accomplishment, and we’re proud of him! This is a great example of putting your fitness to work outside of the gym. Strong work buddy!


Front Squat

Work up to a heavy set of 3.


Complete for time:


30 Clean and Jerks, 135#/95#

Today is the power version…no squats required. You’re welcome.

Compare to: 10/25/14, 10/12/13, 10/20/12, 10/22/11


There’s a whole lot of great people in this photo from Saturday’s BBQ! We can’t thank you enough for all your support over the last 5 years. Thanks for making this all possible!

This video was a great topic of conversation in the gym last week so here it is in case you missed it. Two really cool things are readily apparent:

1. Even the very best get destroyed from workouts just like you do. They just happen to finish them a little faster.

2. Non-functional Friday will be all the rage this summer. Just wait.


Rest Day!

The world breaks everyone, and afterward, some are strong at the broken places.

- Ernest Hemingway

If you were there yesterday, then you know. #kissourkettlebells!


Saturday Teamwork!


In teams of 5 complete the following for time:

300 Cal Row (switch every 10 cals)

300 Kettlebell swings, 55#/35#

300 Sit-ups

300 Box Jumps, 24″/20″ (must step down)

300 Push Press, 45#/35# (bar can’t touch the ground)

300 Double-unders

300 Ball Slams, 40#/30#

During the WOD team members will take turns running 100m. Only one person may work at a time. Keeping track of the reps is important, bring your communication skills!

Cause that’s how we roll.

Remember, today after the WOD is the 5th Anniversary BBQ! Bring a side to share and get ready for some fun!!!