onrampgradsSome of our recent On-Ramp graduates: Pete, Darren, Vince, Dan, Chris, Jeff, and Gary. Welcome, guys!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 100 Double-unders (5 min)

2. Practice Turkish get-ups for 10 minutes

3. "Mystery Train" In teams of two, 35 Push-ups 35 Kettlebell swings Run 200m 30 Push-ups 30 Kettlebell swings Run 200m 25 Push-ups 25 Kettlebell swings Run 200m 20 Push-ups 20 Kettlebell swings Etc...

Each athlete is responsible for all push-ups and kettlebell swings. Each athlete must complete all reps of the exercise s/he started the round with before teammates can switch. Athletes run as a team. First team to get to 5/5 and complete the final 200m run wins! 20 minute cut-off.

Competitors: 2/1.5 pood kettlebell, American-style swing CrossFitters: start at 30/30 (105 total reps). 1.5/1 pood kettlebell, American or Russian-style swing Novices: 15-12-9-6-3 push-ups/Russian kettlebell swings, kettlebell weight scaled as appropriate.

Have fun!