No Excuses

By: 321go 5 Comments

Ron is a very familiar face around the gym. For almost a year Ron has consistently made it in 4-5 times per week. He's seen massive gains in Strength, Endurance, and Flexibility.  He truly is an amazing success story. Very soon we will be running Success Stories. Ron will be one of the first! 

ANNOUNCEMENT: FREE Community Workout on Saturday, April 2nd at 11:00 a.m. Bring your friends and family members and introduce them to a new world of fitness!

2011 Games Workout: Will be held at Noon on Saturday. 


Friday WOD

1 Rep Max Deadlift (20 min. time limit)


10 Squats

10 Box Jumps

AMRAP in… 10 min.


Hamstring PNF

CompetitorAdvanced • Intermediate • Foundational

Scale to capabilities


  1. Shannon says:

    Words I never thought I’d say: “Yeah!! One rep max deadlift!!” Very excited to see my new pr!!!

  2. Plus Ron is a super-nice and always helpful guy! He is a great credit to the Crossfit community. Great job on your progress and here’s to more injury-free progress!

  3. charlie says:

    You are awesome Ron!

  4. I miss seeing you Ron! I still need to get a better video of your handstand dance 🙂

  5. Dougger says:

    Ron, what class are you going to these days? You need to stop in and see the 5:30 kids soon. That or a Saturday class.

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