IF YOU ARE PLANNING ON GOING TO THE CROSSFIT INFERNO HOLIDAY GATHERING AT SLO BREW THIS SATURDAY STARTING AT 730PM, YOU MUST PURCHASE YOUR TICKET AT THE GYM TODAY!!!!!  $25 PER PERSON AND YOU CAN PAY BY CHECK OR CASH ONLY!!!!  BE THERE OR BE SQUARE!!!

So who has any good holiday Paleo recipes for the season??  We need to get some posted so that we have the alternatives up and ready to go so that we stay healthy.  So go get some creative ones and post them up!!!

FEEL THE BURN!!!!!

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"Shoulder Complex"

INFERNO Warm-up x 3

Complete the following:

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4 Rounds of:

Shoulder Press: Max Reps

Push Press: Max Reps

Push Jerk: Max Reps

*Once you start, do not put the bar down on the ground until you are done with all three moves.  Stay on that move until you fail to anymore then go to the next move.  The object here is go as heavy as you can

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then...

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3 Rounds of:

15 reps each arm Single Arm Overhead KB Squats (50#, 35#)

30 reps Toes to Bar 

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Post Your weights on the Shouder complex, and your time on met-con to comments:

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