Hey Guys!

It was awesome to have some people out for OnRamp tonight, I look forward to making fire-breathers (very good crossfitters) out of you guys!

Once again, here is the link for signing up online: https://clients.mindbodyonline.com/ASP/home.asp?studioid=21687

Send it to your friends, family and everyone else you want to join up to CrossFit!

For those of you signing up monthly and those of you thinking of signing up – if you’re signing up as a couple, or as family, let me know and I can give you a deal. If you’re interested in improving your health even more, let me know and we can make a bundle of chiro/nutrition and crossfit in a way that works for you, and that provides you a great deal!

Tomorrow’ workout!

Warm-Up

Overhead Squat
• 5-5-5-3-3-3

5 rounds for time:
• 16 single leg squats
• 8 pull ups
• 4 handstand push ups

Stretch:
• Thoracic extension & Lats/rhomboids
Stabilize:
• Posterior chain work – single leg bridges