What??? Burpees?!?!?!  WTF!!!!!  yeah that's what I'm hearing all over.  You look on Facebook and people are bent about no weights or barbells being used.  I was talking to Justin Judkins from CrossFit Radio and he asked me what I thought and if it will show who is the fittest.  My thoughts on this is CrossFit is not decided by 1 workout.  No matter what the workout is, one wouldn't do it.  CrossFit is about increased work capacity over broad time and modal domains.  So, there needs to be multiple events to prove that.  Are max burpees in 7 minutes a test of fitness?  Sure.  Is it the total answer? No.  Are burpees a valid test?  Yes because a burpee is a functional movement in which you move the full range of distance possible from laying on the ground to jumping overhead.  There will be weights, and there will be different time domains in the OPEN.  You can be sure of that.  But remember the GAMES are a process to weed out over 46,000 people and get to the top 50 men and women.  Keep it up HQ!  You guys are doing exactly what you need to!!

 MAKE SURE YOU SIGN UP TO DO THE OPEN EVENT ON SATURDAY!!!!!  FREE VALIDATION FOR MEMBERS AND ONLY $10 FOR NON-MEMBERS!!  WE ARE INVITING ALL OF THE LOCAL GYMS TO TEST THEIR FITNESS WITH US!!  FOR MEMBERS, IF YOU CANT MAKE SATURDAY, YOU CAN DO THE MAKE UP TONIGHT.  WORKOUT STARTS AT 730PM DURING THE 730 REGULAR CLASS.  BE THERE AT 7PM TO WARM UP AND CHECK IN!!

FOUNDATIONS CLASS IS THIS SUNDAY!!!  WE NEED EMAILS FROM THOSE THAT WILL BE THERE SO I KNOW IF WE HAVE THE REQUIRED 5 TO DO IT!

FEEL THE BURN!!!!

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"Gunnery"

INFERNO Warm-up x 3

Complete the following:

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10, 9,8,7,6,5,4,3,2,1 reps

     Hang Power Cleans (185#, 115#)

     Deadlift (185#, 115#)

     Hand Stand Push-up

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then.....

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Pistol Work (15 minutes)

     FInd 3RM, 2RM, and 1RM for each leg and weighted or as strict as possible

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MWOD......heres some rib work to help your push-up and hspus!

 [youtube https://www.youtube.com/watch?v=EOYgXEE5IGk]

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