Now as much as I am not a fan of the mustache (even though I am a fireman), we will be celebrating MO'VEMBER for the entire month of November.  Last month we supported Breast Cancer Awareness and this month we will support Prostate Cancer Awareness.  Prostate Cancer is the number 1 non-skin cancer killer of men and I have had to personally deal with it showing up in my family lineage.  Well I am growing a mustache to basically "flip Prostate Cancer off" and I am asking for support from all of my male INFERNITES to grow a luxurious lip coat with me!  I am also asking for support from all of our female INFERNITES in not running or being scared of all the 70's porn stars, chester-the-molesters, Freddie Mercury look-alikes and dirty lipped men in the gym. Love us and stand by our sides!!!  Also, if anyone has a good idea for a fund raiser for Prostate Cancer, email us.  We would like to contribute to the cause!!

[youtube https://www.youtube.com/watch?v=J_Kb9rRG5j8]

OK YOU HAVE ASKED FOR IT AND WE ARE GOING TO GIVE IT A SHOT.....WE WILL BE HAVING AN OPEN GYM TIME EVERY FIRST AND THIRD SATURDAY OF THE MONTH AT 1045AM, DURING THE "INTRO TO THE INFERNO" CLASS.  THIS OPEN GYM WILL BE FREE TO OUR UNLIMITED MEMBERS, AND COUNT AS A SESSION FOR PUNCH CARD MEMBERS.  THIS WILL NOT BE OPEN TO THE PUBLIC.  DURING THIS TIME, YOU CAN WORK ON STRENGTH WORKOUTS, OLYMPIC LIFTING, OR SKILL WORK.  THIS ISNT FOR DOING OTHER METCON WORKOUTS, ETC.  WE WANT MEMBERS TO HAVE THE ABILITY TO WORK ON WEAKNESS SPECIFICALLY.  THERE WILL BE A TRAINER SPECIFICALLY AVAILABLE TO YOU DURING THIS TIME, AS WELL AS ONE FOR THE INTRO CLASS.  SIGN UP FOR THE CLASS ON MINDBODY!!

FEEL THE BURN!!

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"MO'movements"

INFERNO Warm-up x 3

Complete the following:

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Muscle-ups (10-8-6-4-2 reps)

Weighted Situp (25#DB, 15#DB) 20-16-12-8-4 reps

Walking on Hands, 60' (30' down and 30' back, thats 5 mats)

*Subs:  Bar Muscle-ups, Assisted Muscle-ups, Strict Pull-ups; May use GHD instead of sit-ups, otherwise reduce the weight of the situp; Crab Walk forward going down and Backward coming back with a weight on your stomach (45# or 25#) or cummulated Handstand hold of 1 minute.

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then...

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30 reps Deadlift (315#, 215#)

*for time.

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GYM-WOD....thanks Carl!! (the "catcher")

http://gymnasticswod.com/content/p00087?size=medium

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