We look forward to a bunch of new On Ramp graduates joining classes next week. Help them out, make them feel welcome, remember what it was like when you first joined group classes.

Almost half way through the Nutrition Challenge, some great stories of results so far. Here are some handy tips for the journey to become a Paleo Ninja.

The 2013 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games.

The season kicks off with the Open, the most inclusive competition in the world. The top athletes and teams in each region from the Open will move onto Regionals. The best athletes and teams at Regionals will compete at the CrossFit Games, the world’s premier test to find the Fittest on Earth™.

In order to identify the fittest, we invite everyone in the world to compete in the Open (register here from Jan 30th). Every Wednesday, from March 6 to April 3, an Open workout is posted. Everyone then has until that Sunday to complete the workout. Athletes have the choice of competing at a participating CrossFit affiliate, or submit a videotape of their performance to the Games website. The Open will consist of five workouts over five weeks. MaD CrossFit will be hosting the Open workouts every Saturday during the Open season. We encourage ALL of you to take part in the Open.

At the end of the five weeks, the Open’s top athletes in each region will move on to the the second stage of the competition — Regionals. Each of the 17 Regionals will be a three-day competition where individuals compete head to head with judges. At the end of the weekend, no more than three men and three women will advance to the final stage of the competition — the CrossFit Games.


The Masters competition is for athletes ages 40 and older. For the first time ever, the Masters level competition will be split into five age categories: 40-44, 45-49, 50-54, 55-59, and 60-plus.

Masters athletes will register in the Open, complete the workouts just as the Individuals. Some age divisions will have modified standards, but all workouts must be completed as prescribed.

Masters competitors will not have to compete at the Regional level. Instead, the top 20 in each age category in the Open will receive invitations to compete at the CrossFit Games.

All athletes may find the Official Rule Book here.

A great video about why you should take part is HERE