''Michael'' (10.12.2011)

NEW ATHLETE ON-RAMP COURSE STARTS FRIDAY
This Friday (10.14.2011) we are kicking off our next On-Ramp Course at 630PM.
To all the new athletes out there chomping at the bit to get in here and start crushing it: Please come by a little early so there's enough time to get situated, fill out a waiver, register as a new member, and get yourself set-up with a membership plan.
We're expecting quite the crowd and can't wait to see what this new class shapes up to be! See everyone Friday.

Warm-up Drills (10.12.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''Michael'' (10.12.2011)
3 Rounds for time of
Run 800m
50 x Back Extensions
50 x GHD Sit-ups

Notes: 1-Rep Maximum/Percentage Calculator

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Skill Development (10.12.2011)
Rest, Stretch, Foam Roll, or active recovery method of choice.
Prepare for tomorrow...

Mobility WOD

CrossFit Endurance WOD (10.12.2011)
''Time Trial''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

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