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Old 02-28-2012, 09:57 AM   #3
Brian Strump
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Join Date: Sep 2009
Location: Charlotte  NC
Posts: 2,619
Re: Affiliate On-Ramp Program Ideas

Ours is $125 for single, $200 for a couple. It includes 4 On Ramp classes(2/wk), and we suggest they come to 1 other class each week for the first 2 weeks.
Day 1- squat, DL, Presses, box jump, abmat, pull-up and subs, push up
Day 2- Rower, OHS, FS, SDHP, wallball
Day 3- Thruster, KBS, burpee
Day 4- Bergener warm up, snatch, clean

We also sprinkle in some warm up/mobility options, and nutrition. Each class is 1 hour.
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Brian Strump, D.C., FMS, NKT
www.crossfitsteelecreek.com/
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