FOUNDATIONS CLASS WILL BE HELD TODAY AT 9AM-12NOON!  BE THERE AND BE BE READY TO MOVE AND IMPROVE YOUR UNDERSTANDING OF THE 9 BASIC MOVEMENTS IN CROSSFIT!!  Why is this class required for our unlimited members but not for our "other" members?  FIrst, this class is HIGHLY  SUGGESTED for EVERYONE in the gym.  But since our unlimited members will be in the gym from 3-6 days a week, we want to ensure the safety and proper movement of them so they gain the maximum from their workouts.  This class takes even the best moving athlete and gives them some specialized "nit-picking" which will do nothing but better their performance.  Efficiency is speed and speed is power.  Our goal in this class is to make you more efficient.  All of our other members are not required only because they are working out so infrequently that they are not to the point where they are really pushing the intensity.  We want all of our members to take this class so that even if they are only in the gym once a week, they have the basic knowledge of the moves and can start to "FEEL" where their body is and how its moving.  We hope to see you all in the class today!!!

If there are any of you in the PALEO CHALLENGE who has not had an invite to the Food Posting please email ASAP so i can make sure you get it today!!!!  REMEMBER......FIRST FOOD LOG MUST BE POSTED TONIGHT BY 11:59pm!!!!!  This is the ONLY rule we have so if you post it on tonight at 12:02am then you are out of the challenge.  DONT LET IT HAPPEN TO YOU!!!!!!

FEEL THE BURN!!!

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"Improvements"

INFERNO Warm-up x 3

Complete the following:

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10 rounds:

10 reps Burpees.

5 reps Hang Sqt Snatch (135#, 95#)

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then...

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Deadlift on Platform (4")

5-5-5-5

*Warm-up well then go heavy on your first set and continue up from there

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