Crossfit has some amazing workouts in it that are very memorable for most.  Some make more of an affect on you than others.  One of the most famous is the "Nasty Girls" video.  Not because it has some girls getting all crazy and doing some insane things.........well maybe that's exactly why its so famous!!  If you don't know what it is, check the video below.  Its an original workout done by 3 of the OG's in crossfit with Annie Sakamoto being one of them who placed in the top 8 of the Games this year.  Another amazing workout is Isabelle and is famous mostly because of Josh Everette and his hugely crazy ability to snatch like nobodies business.  the video of Josh is him doing 30 reps in 90 seconds!  So what are we going to do today?  That's right..... its going to be nasty girls and snatches all day!!!! 

Nasty Girls [wmv][mov]

Isabel, Josh Everett [wmv][mov]

Welcome Anders and the rest of the crew from CrossFit PB as you make your way up the coast to your Coaches Prep class.  If anyone wants to workout with some travelling studs, come on in today at 2pm for a special workout with the PB posse!! 

CROSSFIT INFERNO PALEO CHALLENGE WILL START WEDNESDAY OCTOBER 4th AT THE -730PM CLASS.  THAT NIGHT WE WILL DO OUR INTRO LECTURE TO PALEO, RULES OF THE EVENT, AND ALL THE "BEFORE" PICTURES!!!!  LETS KICK START THAT BODY WITH SOME GOOD FOOD!!!!

FEEL THE BURN!!!!

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"Isa-Nasty Girl-belle""

INFERNO Warm-up x 3

Complete the following:

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15  reps Snatch (135#, 95#)

3 rounds:

     50 reps Air Squats

     7 reps Muscle-ups (or 15 hips to bar pull-ups)

     10 reps Hang Power Clean (135#, 95#)

15 reps Snatch (135#,95#)

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then...

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Front Squat

*warm up

5 reps @80% of 1RM

3 reps @87% of 1RM

Max reps @92% of 1RM.

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