Which is more important, to go heavy with a limited range of motion or go lighter with full range.  The answer is it depends.  For the most part, what we will continue to press upon you is full range of motion being most important.  If you do not have the strength to move through the full range equally then you must lower the weight so that, systematically, you are working through the whole move.  This will help to build flexibility and strength, even though the weight is lighter.  If you do not get the full range then you will never build the strength in those ends of the movement and your flexibility will decrease also.  Now, if you have an injury or a flexibility issue the limits range of movement, then now we will not have you go the full range.  The object here is to go to the full limit of the movement and try to lengthen that movement over time.  We will even stop people from going to far in the range if they are being pulled out of position too far.  If the issue is more flexibility than injury, then we may not decrease the weight as much so that it helps with stretch at the bottom limits of the movement.  For those that are trying to improve on hand stand push-ups, we will want our athletes to go back and forth between scaled movements by weight (doing hspu on the box or with the bands) and by doing s true hand stand and lowering to 2 abmat stacked up.  Using both will help the movements!  Talk to your trainer if you have questions!

MEMBERS....WHEN YOU REGISTER FOR YOUR CLASSES ONLINE YOU ARE HOLDING YOUR SPOT IN CLASS.  WE STILL NEED YOU TO BRING YOUR KEYCARD TO SWIPE WHEN YOU ARE AT CLASS SHOWING THAT YOU WERE THERE.  OUR CLASSES HAVE BEEN FILLING UP SO MAKE SURE YOU RESERVE YOUR SPOT.  CLASSES ARE LIMITED TO 20 PEOPLE.  IF YOU DON'T SIGN UP AND YOU COME TO CLASS YOU MAY NOT BE ABLE TO WORKOUT.  DON'T BE THAT PERSON!!!

CROSSFIT PALEO CHALLENGE COMING THIS OCTOBER 4th or 5th!!!!!  WE WILL DO OUR INTRO PICTURES EITHER TUESDAY OR WEDNESDAY NIGHT WITH OUR INTRO TO PALEO LECTURE!!! 

FEEL THE BURN!!!!

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"Skills Set!"

INFERNO Warm-up x 3

Complete the following:

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21-18-15-12-9-6-3-1 reps (20 min limit)

1-3-6-9-12-15-18-21 reps

Kettle Bell Swing (53#, 35#)

Box Jumps (24", 20")

*every minute on the minute 2 Squat Cleans (185#, 125#)

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then...

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30 Muscle-ups for time (10 min time limit)

(or max pull-ups in 5 minutes)

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