New Beginings

We wanted to take this opportunity to introduce ourselves to everyone and let you all know how excited we are to be taking on this new chapter in our lives. We were just as surprised as the rest of you when Jake and Winter approached us about taking over the gym.  We were saddened and excited at the same time. We had thought over the years of opening our own gym but being that we both work full time it was still just a pipe dream. The opportunity that Jake and Winter have given us has forced us to realize our dream and for that we will be forever grateful.

So just a little back ground; my husband and I started CrossFit over 5 years ago at CrossFit Centurion. After a few months I decided to go another route and got my license to teach group exercise and began teaching Zumba, meanwhile Simon continued to thrive in the CrossFit community. Over the last few years with both of us working fulltime and going our separate ways after work we decided to return to CrossFit together at a new gym. That’s when we found our new family at Stompinground.

Simon and I have a long history of teaching fitness and now we get the opportunity to do it for ourselves and our members. About us, Simon works in law enforcement and I work as a nurse.  We have 5 children(who are adults) and two dogs, oh and the cat that actually belongs to our daughter. We feel so blessed to have so many wonderful people in our lives and hope that number will only grow.

After all of that we want to let everyone know that change is hard and we are trying to avoid as much change as we can. For those of you who have asked or who are wondering the programing is not changing, we are going to continue to provide the same programming that Jake was using. As far as the coaches, they are still the same people we all know and love. We are planning on implementing training for our coaches so that we can keep bringing you the best work outs you can possible get.

Last but not least class schedule, we will be evaluating the attendance in each class to determine if we need to merge some of the mid morning classes. I am happy to announce we are adding a 3:00pm class due to the overwhelming support. So please make sure you are signing up on Box Command so we can track the attendance. We are looking forward to adding more classes, gymnastics and fingers crossed a Barbell Club in the near future. If you have any questions or concerns please reach out to myself or Simon as we are more then happy to talk with any of you. We want to thank everyone for there support during this transition, we have been working hard to get everything together to keep Stompinground up and running and we look forward to our new adventure.

Simon and ReBecca Ramirez




Work up to 80% of your 1RM Back Squat for a set of 3. Then decrease the weight and perform 2 additional sets of 5 reps. Decrease the weight for 2×5 by 30kg if the set of 3 is above 150kg Decrease the weight for 2×5 by 20kg if the set of 3 is below 150kg Target 10kg increase / week if work sets are above 150kg Target 5kg increase / week if work sets are below 150kg

3xME strict pull ups into kipping pull ups




4 rounds for time of:

Run 400m
12 Thrusters 95/65#
12 Pullups

Team Saturday

In teams of 2

4 Rounds For Time:

  • 50 Overhead Plate Lunges (45# / 25#)
  • 400 Meter Weighted Run

Each team of two will use a single plate to complete the workout, passing it back and forth between partners. If, at any time, the plate hits the ground, both partners will be assessed a five burpee penalty.


Start at 65% of your 1RM Snatch. For the Low Hang Snatch portion, work from below the knee. Never remove the tension from the bar. Focus on relaxing the arms. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg

4 sets


Complete as many rounds as possible in 10 minutes of:
115-lb. sumo deadlift high pulls, 10 reps
10 burpees, jumping over the barbell



Start at 70% of your 1RM Front Squat. 3 sec eccentric, 1 sec isometric, 3 sec concentric. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg



Handstand walk/hold/shoulder touches


200m run
30 kb swings (try to go unbroken)
rest 30sec

x4 rounds


Start at 70% of 1RM C&J. Keep the weight consistent across the work sets. Target 5kg increase / week if work sets are above 100kg Target 2.5kg increase / week if work sets are below 100kg


For Shortest Time:

Do all 3 rounds

– Row 1,000 meters
– 50 Thruster @ 45 lbs
– 30 Pull-ups

Not everyone has a rower, but “Jackie” is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout.


Start at 40% of 1RM C&J. Pause for 3 seconds with the bar locked overhead. After completion of the final rep, recover with the lead foot back and the trail foot up. Target 2kg increase / week if work sets are above 40kg Target 1kg increase / week if work sets are below 40kg


10 min running clock
1k row
remaining time:
10 hollow rocks
20 box jumpovers


Start at 60% of your 1RM Back Squat. Keep the weight the same across all sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg



3xME strict HSPU into kipping hspu without coming off the wall


15 min Amrap

1 round of “DT”
(155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

3 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats

Sunday Fun Day

2 Person Teams (Or 1 person if you are feeling saucy)

5 rounds of:

10 Power Cleans (135/95)

10 Burpees

The bar cannot rest on the ground or 5 burpee penalty.

Rest 3 Minutes



Deadlifts @ 225/155

Hand Stand Push Ups (HSPU)

One person working at a time while the other person holds a plank position.

Rest 2 minutes


150 Wall Balls @ 20/14

Ball cannot touch the ground or it is a 5 burpee penalty.

The moral of the story is COMMUNICATE!!!

Team Saturday

In teams of 2 complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 mins

KB Swings

Clean & Jerk 135/95#

Wall Balls