Call Us: (216) 373-0820



Tuesday – October 15th

Awesome job on 20.1 everyone! In a few days we will know what’s in store for the coming Saturday when we take on 20.2!

5 rounds for time: *30 minute cap
200m row
20 v-up
20 kettlebell swing 53/35#
200’ overhead kettlebell carry (100’ per arm)

Spend 10 minutes working on your double unders. Work on being relaxed and slowing down your attempts with higher jumps.


Monday – October 14th

Check out the Improvement Imminent Podcast on iTunes or on CrossFit Cadres website. You’ll find the entire program for the week! It’s a great opportunity to better understand what we are doing and why!

3 rounds for time:
15 front squat 135/95#
15 toes to bar

5 minute rest

For time:
45 burpee over the ball
45 wall ball shot 20/14#

Post WOD accessory work:
5×10 double dumbbell strict press


Sunday – October 13th

9am – WOD
10am – WOD

Just get on up there and give it a shot! Whats the worst that could happen?

Part 1:
On the 3:00 x 5 Rounds:
12/9 Calorie Ski Erg
6 Strict HSPU
30′ Front Rack Barbell Lunge (50% 1RM FS)

Rest 5 minutes, then Part 2:

On the 0:00 – 40/27 Calorie Row
On the 4:00 – 25/18 Calorie Row
On the 7:00 – 25/18 Calorie Row
On the 10:00 – 12/9 Calorie Row
On the 11:00 – 12/9 Calorie Row
On the 12:00 – 12/9 Calorie Row


Saturday, October 12th

Gym opens at 8:00am for you to get in and warm up, the first heat will start at 8:30 am!

There is a small parking lot at the corner of East 24th and Superior that will be available for parking!

To sign up for a heat go to:


Friday – October 11th

Dan is one of our newest OnRamp graduates and we would like you all to welcome him to our evening classes!

TBD based on Open 20.1 announcement

4x1k row, rest 3 minutes between efforts.
Shoot under your target 5k pace.