FOUNDATIONS CLASS FOR ALL THOSE UNLIMITED MEMBERS, AND ANYONE ELSE WHO WOULD LIKE THIS VERY IMPORTANT AND INFORMATIVE CLASS, WILL START TOMORROW AT 7AM AND GO TO 10AM.  SEE YOU THERE!  There will be normal 930am class also!

Today the opening rounds of the Crossfit/USAW Weightlifting Open begins. Free online web-streaming will start at 830am from this link (WEBCAST).  This will be a very impressive spectacle seeing many of the best all-around crossfitter, including Dave Lipson who worked out at our gym, doing strictly Olympic Lifting.  It would be a great learning experience for everyone to watch these athletes doing lifts that you guys do.  See how they move, look at their form, watch how explosive there movements are.  See if there is anything you can take for you own improvement! Its going to be a great show coming out of Colorado Springs, CO.

FEEL THE BURN!!!!!

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"Clean These!"

INFERNO Warm-up x 3

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Complete the following:

Clean and Jerk

Warm-up (8 to 10) -3-3-3

*you only have 30 secs to get your 3 reps done.  this means that once you start your set of 3 reps, you must complete all 3 reps in that 30 sec time frame.  you have whatever rest time you need between but must complete all 3 rounds in 15 minutes.

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then.....

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AMRAP in 12 minutes

4 reps Clean and Jerks (155#, 105#)

8 reps Broad Jump (8ft, 6ft)

12 reps Sit-ups

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