We want to congratulate Mary Ann Scharf on her 3rd place achievement at the Good Times Crossfit Fall Classic up north!!!!  One of the coolest things about being a coach is that we get to see transformations of people everyday.  There may be transformations in peoples body weight, transformations in peoples skills, transformations in peoples confidence.  But it is truly one of the greatest prides we have, to be involved in the life changing experiences that go on here everyday.  Mary Ann, like others in the gym, had the time where she was trying to figure out what we were all about.  She started to have fun with the workouts.  Then she started to push herself hard....really hard!  She is getting stronger, faster, and better at everything than before.  You have heard of a downward spiral when things go bad for people....well we are an upward spiral!  Things just get better and better for people!!!!!  Keep it up Mary Ann!!!  No telling where you will end up !!!  Congratulations!!

MO'Bros and Sistas......please help us raise a couple dollars for Men's Health Issues.  Just click on this link to donate.  ANYTHING is accepted!!!  Or, join the team and help us raise some cash!!!  MOVEMBER

[youtube https://www.youtube.com/watch?v=8JMLCtpjiZU]

BURPEE CHALLENGE: 3 Reps

OPEN GYM THIS SATURDAY AT 1045am ALONG WITH THE INTRO TO THE INFERNO CLASS

FEEL THE BURN!!!

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"MO'scle -ups!"

INFERNO Warm-up x 3

Complete the following:

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4 Rounds:

400m run

7 reps Muscle Ups

21 reps Single Arm Overhead Squat (53#, 35#)

*rd1 & 3 are the left arm, 2 & 4 are right arm.

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then...

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Weighted Push-up

5-5-5-5

*warm-up first then go heavy on your first round.  see how heavy you can get to successfully.  Body must stay tight and straight.  Chest must touch the ground and go to full extension at the top..

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MWOD....Hows your running posture?

[youtube https://www.youtube.com/watch?v=mD9NtKH8ZyA]

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