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Tuesday, November 15th, 2011

Hey Folks!

We had an awesome first day!  SO happy to have everyone out and so impressed with everyone’s performances… Great work Everyone!

This is the building you’re looking for tomorrow new People!  It has a lot more junk in front of it though!  Mostly off to the right.

OnRamp Class!

Warm-up

Strength/Skill:

  • Squats!  Air, Back, Front, Overhead

WOD (workout of the day):

  • 210m row, 21 squats, 21 push ups
  • 150m row, 15 squats, 15 push ups
  • 90m row, 9 squats, 9 push ups

Cool down:

  • Pec Stretch, Quads/Hip Flexor stretches
  • Breakfast – it should be made out of protein and fat (meat and nuts, eggs and avocado, protein powder in almond or coconut milk, etc.)

Can’t wait to meet you all!  Dress warm!  The heat is still on, but it just warms the place up enough that a t shirt is appropriate about half way to 3/4’s the way through your workout!

Cheers!

Adam