BBBBRRRRRRRRR!!!!!!  Its getting really cold out now you guys!!  What does this mean for you?  Well it means that us crazy crossfitters, who like to walk around wearing very little, are going to have to really layer up....especially in those morning classes.  Please make sure you bring warm clothes, a hat, long sleeves, and maybe even gloves so that when you get there the trainer doesn't have to warm you up for 45 minutes.  We want to take care of you and get you ready to go but you NEED to all be big kids and prepare for your workout also.  It can get down to 30 degrees sometimes in there.  BE READY!!!!!

Well we are one week into the month of Mo'vember and, if you are like me, trying to get through this awkward stage of stubbly face stuff.  This is where the commitment needs to kick in.  The mustache will draw some smiles and some "wtf's" but that's ok!  That's what its for!  We want to be able to say that we are raising awareness for Men's Health and Prostate Awareness!!  Be proud and be committed!!!......and this means you Josh:)

SIGN UP FOR YOUR CLASSES ON MINDBODY THIS WEEK!!!  ALSO, MANY OF YOU MISSED A GREAT OPEN GYM LAST SATURDAY!!!  WE ARE HOLDING AN OPEN GYM TIME FOR STRENGTH, OLY LIFTING, GYMNASTIC SKILLS, AND WEAKNESS WORK.  IT WILL BE HELD EVERY 1ST AND 3RD SATURDAY OF THE MONTH!!!

FEEL THE BURN!!!!

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"Mo' 30 reppers!"

INFERNO Warm-up x 3

Complete the following:

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4 Rounds (20min max)

10 reps Thrusters (135#, 95#)

15  reps RIng Dips

200m Run

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then...

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Zercher Squat

*find a decent 1 RM

30 reps for time (at 65% of 1RM)

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MWOD........shoulder work for the dip

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

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