Great Job to everyone that did the Burpee workout from the 2012 Reebok CrossFit OPEN Event!!  You should be proud of yourself that you put your skills to the test.  ALL OF YOU did a spectacular job and I am proud to be part of YOUR team!!!  If you haven't done it, make sure to go to your CrossFit Profile and submit your score for the first workout.  I will need to have all the scores in BEFORE 5PM tomorrow so please make sure they are in so I can do my part for you!!

FOUNDATIONS CLASS WILL BE HAPPENING TODAY AT 9AM!!!!  THIS 3 HOUR CLASS WILL HELP YOU TO BE SAFE AND MORE EFFICIENT IN YOUR WORKOUTS.  THIS IS IMPERATIVE FOR YOUR SUCCESS IN YOUR TRAINING!!!  SEE YOU THERE!!!!

PRICES FOR ALL MEMBERSHIPS WILL BE INCREASING BY $20 AT THE BEGINNING OF MARCH FOR ALL NON-AUTO PAY MEMBERSHIPS.  IF YOU WANT TO CONTINUE TO PAY YOUR CURRENT PRICE, WE WILL NEED YOU TO UPDATE YOUR ACCOUNT TO AUTO-PAY.  TALK TO THE TRAINERS ABOUT THIS IF YOU HAVE QUESTIONS!!

FEEL THE BURN!!!!

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"Deep in it!"

INFERNO Warm-up x 3

Complete the following:

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"Fran Ladder"

     Thruster (95#, 65#)

     Chest to Bar Pull-up

          *Start off with 1 rep of each move, then do 2 reps of each, then 3 reps of each, then 4, etc......continue for 9 minutes

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then.....

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Front Squats

     5-5-5-5

          * Warm up then go heavy!!!

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MWOD.....have some elbow issue?  try a compression band!

 [youtube https://www.youtube.com/watch?v=GZG_9O_mAgM]

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