Ok so I was all messed up yesterday.  The Foundations Class will be held this SUNDAY from 8am-11am.  Sorry I confused everyone:)  So whats the big deal with this class?  Why do we make such a fuss about it?  The point of the class is three-fold:  1) We want all of you to relearn how to move so that you are able to stay safe through these lifts and movements. 2)  We want you to be able to feel where your body is supposed to be.  In life we don't have mirrors or trainers siting there telling us to keep our shoulders tight, or to raise our butts.  You need to feel it and get it ingrained with muscle memory so that you "know" where your body is.  3)  We want you to get that very personal and specific instruction so that you feel confident when you are in the classes.  You will learn about what CrossFit is, why we do what we do and how it works.  It really is a jam packed 3 hour class.  We feel this class is so important that once you take it, you can ALWAYS return to any other foundations class and get some review on all those basic skills.  Cant wait to see you guys on Sunday!!!

SIGN UP FOR YOUR CLASSES ON MINDBODY!!!!  ASK IF YOU DONT KNOW HOW!!!

BURPEE CHALLENGE: 63 Burpees

FEEL THE BURN!!!

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"Geologic Expansion!"

INFERNO Warm-up x 3

Complete the following:

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5 rounds:

10 reps Power Snatch (115#, 75#)

7 reps Box Jumps (36", 32")

10 reps Hand Stand Push-ups

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then....

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Box Squats

5-5-5-5

*Warm up well, make sure your first set is heavy, somewhere around 65% of 1RM.  Jump up after that.  Make sure your feet are wide, and you reach back with your butt.  Your ankles should be just in front of your knees when you come up.  Dont let yourself rock forward, come up from your glutes!!

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MWOD.....Your hips, a chair and a double double MMMMMMMM!

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

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