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[caption id="attachment_903" align="aligncenter" width="600"] March OnRamp class in action![/caption] Warm Up - "Rowling" Rowling is a rowing competition (game) that uses a similar format to that of a game of bowling.  Each athlete will normally row 10 “frames” - Today we will only do 5. The goal for each frame…

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[caption id="" align="aligncenter" width="407"] Who's pumped for deadlift day?[/caption] Warm Up - Coach's Choice Skill/Strength - Beginner - Deadlift - 5x5 (70-75%) Intermediate/Advanced - Take 20:00 to find your 1 rep max Deadlift MetCon - 30-20-10 Goblet Squat (53/35) Push Up Box Jump Cool Down - Accumulate: 2:00 Chin and…

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Warm up - Coach's Choice Skill/Strength - 4x0:30 moving slowly between each exercise Toe Touch Stretch Seated Pike Stretch Wall Walk to 30 Degree Handstand Hold Arch Rock Shoulder Box Stretch MetCon - "Minute to Win It" 3 Rounds: 1:00 Burpees 1:00 Russian Kettlebell Swings (53/35) 1:00 Double Unders 1:00…