WE ARE A REGISTERED 2011 CROSSFIT GAMES SECTIONAL OPEN AFFILIATE!!!

Yes these sectional workouts have been fun for everyone!  It has been a great way to get EVERYONE involved in the GAMES.  For some of you, you stepped up and attempted weights and moves that you normally would not have done if it was prescribed in one of our normal WOD.  For many others, the workouts were all about lighter weight but lets see what kind of engine you have.  As we step into the last week of this event, lets remember that strength isn't just muscular endurance.  Its moving LARGE LOAD LONG DISTANCES QUICKLY!!!  A stronger athlete is a better athlete.  Sure you need the engine, but you need the power also.  So grab some weight today and LET IT RIP!  (You can thank Rob Orlando for this one!!  haha)

WOD 6

AMRAP IN 7 MINS: How far can you get??

3 reps Thruster (100#, 65#)

3 reps Chest to Bar Pull-ups

6 reps Thrusters

6 reps C2B Pull-ups

9

9

12

12

*and continue by 3 until the 7 minutes runs out!!!

We will be doing our INFERNO FOUNDATIONS CLASS this Sunday.  If you still need it or you would like to take it, please email so we know you will be there.  Stay tuned for the time of the class!!

FEEL THE BURN!!!

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"Heavy DT!"

INFERNO Warm-up x 3

Complete the following:

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5 rounds of:

12 reps Deadlift

9 reps Hang Power Clean

6 reps Push Jerk

*the weight for this move is 205#/145# or 75% of your 1 RM Push jerk.  You will use this same weight for every single movements.  The point of this workout is to move LARGE LOADS QUICKLY!!!  The normal DT time will be somewhere between 6-8minutes.  This one should put you into the 20 min range!

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