WE ARE A REGISTERED CROSSFIT GAMES SECTIONAL OPEN AFFILIATE!!!! 

TODAY, WOD 1 WILL BE PERFORMED AND BE VALIDATED FOR THOSE REGISTERED FOR THE GAMES.  THE FIRST ROUND STARTS AT 1PM!!  BE THERE AN HOUR BEFORE YOUR HEAT TO CHECK IN AND WARM-UP.  CHECK THIS LINK FOR YOUR HEAT.  IF YOU ARE A WALK-IN, SHOW UP BY 1PM SO THAT YOU CAN REGISTER ($15 fee) AND BE PLACED IN A HEAT.  GOOD LUCK TO EVERYONE AND REMEMBER TO GO TO YOUR GAMES PROFILE TO SUBMIT YOUR SCORE SO WE CAN VALIDATE IT!!!

Good Luck to all the athletes today!!  Remember, you will be judged on your total number of reps in this workout.  So the object is to go as fast as you can.  Judges will be looking to see that your arms are locked out, that your hips are fully open, that you weights touch the ground and that the rope clears your feet twice for the rep to count.  Now even though we stress the importance of proper movement and form, this does not mean that you should go so slow to ensure that you form is held for seconds on end.  You should be riding that line between good form and just breaking.  What this mean is that if your form is "to good", then you are not pushing hard enough or going fast enough.  It means that you are sacrificing your intensity for the sake of form.  Doing this will only get you so far in your training.  Yes proper form is important, and efficiency is important but intensity is the key.  Training is where you want to perfect your form, but in competition, its just about getting work done.  So today, LIGHT IT UP!!! You know it will sting a little bit but that's Crossfit.  EMBRACE THE SUCK!!!  and have fun!!!

FEEL THE BURN!!!!

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"More Big Ones"

INFERNO Warm-up x 3

Complete the following:

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3 Rounds:

30 reps Overhead Squats (75#, 55#)

40 reps Kettle Bell Swings (53#, 35#)

50 reps Sit-ups (hands touching ground behind head each rep)

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