Memorial Day Hero WOD “Caleb”

This event is open to all CrossFitters from any affiliate!!! “CALEB” SHIRTS NOW ON SALE! If we do not have your size in stock, email shannon@ruinationcrossfit.com by 5-22-13 to have it for the event. Shirt sale proceeds will be donated to the Wounded Warrior Project in Caleb’s honor.   ***PLEASE NOTE*** This will be the only class offered on Memorial Day, Monday May 27, 2013   Flyer:  Caleb Event

Monday May 20, 2013

Paul taking a breather after killing the WOD #5 (3rd place finish) When Shannon and I made the decision to back the forming of Ruination, it was for weekends just like this one. We both love seeing our great athletes compete at the highest level in the sport. We cannot be more proud of all 8 of our competitors. They showed tremendous heart and passion, not just in how...

Friday May 17th 2013

WOD “Road Dawg” Prep… Joint mobility (arm circles, leg swings, walk outs, windmills, hip circles) 3 sets: 20 Squat 10 Burpee 200 Meter jog 5 min stretch Road Dawg WOD #2 10 rounds of: 1 min run 1 min walk/rest – not a scored workout, just complete it

Regionals Schedule

GOOD LUCK TO Tonia, Noe, Jenae, Cole, Jared, Kris, Paul & Taylor!!!! Hope you are all coming out this weekend to cheer on our amazing athletes as they crush the Regional WODs we’ve been doing in class all week! Although we don’t have exact Heat Times for the team or for Paul & Taylor (and they may change as the weekend progresses) here is a general schedule for each...

Thursday May 16th 2013

Reminder!! The gym will be closed from Friday 5/17 through Sunday 5/19. Check the blog for “Road Dawg” WODs and possible open gym times. WOD Prep… Run 400 Meters Head to toe Joint mobility X 7 – 10 each Brief WOD and set up A. CrossFit Game Regionals WOD #4 For time: 100 Wall ball (20/14) 100 Pull-up (C2B) 100 Pistols 100 Alternating one arm DB snatch (70/53) Endurance Session...

Wednesday May 15th 2013

  WOD Prep… 3 sets: Row 300 Meters (:30 sec. arms only, :30 sec. arms and torso, remaining distance arms, torso, legs) Watch video here for demonstration of proper technique 10 PVC pass throughs 5 – 7 Dive bomber push-up 10 Double KB dead-lift (build in weight each set and focus on getting hamstrings and glutes warm) Group mobility A. 3 rep max weighted Pull-up Or 5 Sets of:...

Tuesday May 14th 2013

WOD A. 800 Meter run 3 sets 10 Scapula push-up 15 Push-up 20 Pull-up 5 Min mobility and foam roll Skill work Practice linking toes to bar together or try and get your first one B. Crossfit Games Regional WOD #6 100 Double unders 50 HSPU 40 Toes to bar 30 Shoulder to overhead w/axel bar (160/110) 90′ Walking lunge w/ barbell in front rack (160/110) PumpFit Intro… 10-20-30-40-50-40-30-20-10...