Today is the final workout of 2011 and so today we end it on a good note!  This is one of the most hated and most loved workouts in CrossFit.  The most impressive thing about is that its long and grueling and it takes some fortitude to get through it.  However, that's what the HERO workouts are all about.  Now today while you are making your way though all the distance and all the reps, it is the perfect time to think about your changes to make for yourself this upcoming year.  I don't even want to call them resolutions, lets call them promises to yourself to make yourself better.  I asked you a couple days ago to think about what these will be.  I think Murph is the perfect workout to come up with them.  What I would like everyone to do is to post there time today and what their New Years Promises will be.  If you have some private ones, you don't have to list those but the other ones, but lets see what we can come up with!!  Oh and one last thing.........HAPPY NEW YEAR!!!!!!

THE 930AM CLASS WILL BE THE ONLY REGULAR CLASS TODAY!!!!!  WE WILL NOT HAVE THE INTRO OR THE OPEN GYM CLASSES TODAY!!!!!

BURPEE CHALLENGE: 51 Burpees

FEEL THE BURN!!!!

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"The Last WOD"

INFERNO Warm-up x 3

Complete the following:

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"Murph"

1 mile run

100 reps Pull-ups

200 reps Push-ups

300 reps Squats

1 mile run

*Rx'ed is with a 25# vest and done in order, meaning all the pull ups first then the push ups, etc.  This one will take some time so be ready!

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MWOD........How are the hips and the psoias?

[youtube https://www.youtube.com/watch?v=vlX15C3zvpM]

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