FOUNDATION CLASS WILL BEGIN AT 9AM!!!!!  PLAN FOR 3 HOURS OF INTENSE INSTRUCTION ON THE 9 BASIC MOVES IN CROSSFIT TRAINING!!!!

The Sectional Open was many things to  many people.  The greatest thing I saw that it did for the masses was to get many involved and "laying it on the line".  May stepped up to weights and intensities that they would not have ever tried if not in a true competitive arena like this.  But the other great thing was that it called out some weaknesses that people have.  If you look at the events, there were MANY different movements.  We all know which ones we felt comfortable with and which ones we were freaked out about.  Think back to all the different WODs.  What moves did you play with and want to "get down" before the "3-2-1-GO!".  Now that its over, DON'T LET YOURSELF FORGET THOSE WEAKNESSES!!!  Now is the time to fix them.  Was it Strength? Was it Intensity?  Was it Muscle-ups or Overhead Squats?  Was it the ability to just kep going, or to minimize your rests?  You know what it is.  Now is the time to fix it.  There may be a different way to fix each of the problems but the big thing is to not miss WODs that have them in it, and do a little after the WOD practice on the moves.  If its a "heart" thing, then you need to push yourself through each and every WOD.  FIX THOSE GOATS!!!!!!

FEEL THE BURN!!!

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"Rip it!!!"

INFERNO Warm-up x 3

Complete the following:

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8 Rounds

7 reps Deadlifts 315#

200m Sprints

9 reps Hand Stand Push-ups

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then...

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30 Muscle-ups for time

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