"I don't want to get bulky!", or "I don't want to get skinny!"  Guess who says each statement.  Your right...girls say the first one and guys say the second.  Women think that if they lift weights they will get bulky like an Ukrainian Shot Putter.  Not going to happen in most circumstances.  If a woman lifts weights she will gain muscle tone and increase the amount of muscle on her body. But what does that do?  It helps her to burn more calories.  So she can actually increase weight but look smaller .  This is why we don't care about the weight of our clients.  That little number does not say whether you are a healthy sexy woman or not.  The only way women can gain big size is if they only lift VERY heavy and they are eating huge.  Don't kid yourself ladies.  You would need to be lifting REALLY big.  Now guys, we just happen to be built a little bit different than women.  We CAN gain size if we do the workouts that we do here.  We program our workouts to cause a neuroendocrine response within your body causing an increase in your own growth hormone.  This means more size and a "harder" look to your body.  We aren't going to have you long endurance events everyday.  They are important to overall fitness but they are just a portion of what we are trying to get.  So all you ladies and gentlemen out there, you can rest assured that when you workout with us you will become toned, tight, sexy women and strong, muscular, hot men.  Isn't that what its all about?

SIGN UP FOR THE 2012 REEBOK CROSSFIT GAMES OPEN EVENT TODAY!!!!  DON'T MISS YOUR CHANCE TO BE PART OF THE WORLDS LARGEST FITNESS EVENT EVER!!!!

BURPEE CHALLENGE: 90 Burpees  only 10 days left!!!

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"More Muscles"

INFERNO Warm-up x 3

Complete the following:

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4 Rounds

     *12 reps Front Squats (155#, 105#)

     *6 reps Muscle-up (Bar Muscle-ups, or Jumping Muscle-ups)

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then....

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Weighted Chest to Bar Pull-ups

     3-3-3-3-3

     * Get as heavy as you can

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MWOD.....some good bits to fix before today!

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

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