Monday December 3, 2012

Games Season starts in March! Are you ready? Monday December 3, 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30, & 6:30 pm   WOD A. Back Squat 3-3-3 B. 20 rounds: 200 meter row rest 90 seconds -Keep the pace consistent. Score is total time.

Holiday Bowling Party!

  Join the Nation for Cosmic Bowling!   Saturday, December 22nd 7pm – 2am Forest Lanes   Purchase 3 games + shoe rental here for only $20 If you plan to attend but you are not purchasing the special bowling package above, please RSVP to shannon@ruinationcrossfit.com so we know you’re coming.  Hope to see you all there!   Shredded Santa winners will be announce and prizes will be awarded!...

Saturday December 1st 2012

Mitchell fighting to keep a tight bottom position during a squat snatch Saturday December 1st 2012 7:00, 8:00 am 9:00 am Competitor Try #4 (Final date) – Next Saturday our regular group class schedule will change to 7 & 9 am WOD Its the 1st of the month PAINSTORM folks! Time to call up your best bud in the gym, and go nuts with them on a Saturday workout....

Friday November 30th 2012

Grace swings the big boy kettle-bell Friday November  30th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30  pm WOD Warm up –  Skill work and review of advanced gymnastic movements A. 5 Min AMRAP Max rep 15′ rope climbs rest 3 min 5 Min AMRAP Max L-sit (accumulate) rest 3 min 5 Min AMRAP Max rep Burpee pull-up – Each 5 Minute AMRAP starts with a 50 double under...

Stay Motivated Kids

You should feel like the king of the world after the 6 week challenge   It has been 3 weeks since the start of the Shredded Santa Team Challenge and we’re already hearing of some great results so far! You have all started off strong in your commitment to health and have been on a forward roll since the day one dunk. It is crucial to keep that onward...

Thursday November 29th 2012

God Bless America and Justins overhead squat   Wednesday November 29th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 , 6:30 pm 6:00 – 7:30 pm – Barbell Club WOD A. Push press 1 – 1 – 1 – 1 – 1 B. 7 Min AMRAP of 15 Kettle-bell swing (70/53) 10 Box jumps (24″/20″) Barbell Club Power Clean – 5 sets of 3 reps @ 70% Clean...

Competitor Try Outs WOD # 4

It all comes down to this, the final day of testing.  Here are the leaders going into the last weekend. Top Three Men –  Kenny Resch Cole Young Harry Palley Top Three Female – Tonia Osborne Courtney Chan Megan Malone WOD # 4 A) 30/25 Alternating Pistols 30/25 Handstand Push-ups 30/25 Burpee Box Jumps 24″/20″ 10 minute cap B) Deadlift ladder.  The ladder is setup as 5 progressively heavier...