30 Back squats (185/130 lbs)
30 Shoulder to Overhead (135/95 lbs)
30 Thrusters (95/65 lbs)
Partner quad smash
T-spine and IT band foam rolling
*Our month-long OnRamp starts tonight at 5:30 and we have some spots left for walk-ins. This is the best way to get into CrossFit gently. If you are interested, show up a few minutes early to get registered.
*Dr. Doug Pendergrass will be doing free 10 minute consults at the gym on Monday, January 13th from 4:00 to 5:30. If you have any physical complaints or concerns he is the guy to talk to and this is the time. Remember part of training smart means doing regular maintenance on your body.
Consult times are by appointment, sign up sheet is at the gym.