Hey Guys!

I’m excited to meet some of the new folks. I’m skipping back around to the beginning – but if you’ve been to one of the OnRamp classes, but haven’t finished the series, don’t worry about it. Come in, and if you’ve already learned squats, we’ll go over something you haven’t… there’s always more to learn! 🙂

Make sure you’re all signing up online here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=21687

If there is no one signed up for a certain time, I will be using that time to get people signed up for that gym hour, or I will be using it myself – but chances are I won’t be there if you just show up at 6am without signing up on the website. Everyone has been great about this so far, I just want to make sure we’re taking advantage of the service, as it works out well for you guys as well as for me.

Anyway… We’re starting a new OnRamp! Can’t wait!

Warm-up

Squat

Form points
Variations

WOD

For time:
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.) if you’re trying to lose weight, or if you’re adapted to using fat for fuel… it means no ups and downs in energy levels during the day – just trucking along allll day.

See you all tomorrow!