Integrity is a very mysterious word.  Its easy to use when you are talking about cheating or lying.  But when it really comes into play is when you do what you do when nobody is looking.  CrossFit has been an underground sensation with people all over the world seeing these workouts on the crossfit.com website and then posting how they were doing.  There would be some good scores and there would be some bad scores.  There would even be outlandishly insane score but you never heard anyone say anything about it.  The only people judging these workouts were themselves.  Here is where the integrity comes into play.  When you are by yourself working out, do you consciously or unconsciously skip a couple reps?  Do you get full extension and range of motion?  Making sure these all are done right does 2 things:  it trains your body to move correctly and build muscle memory in that correct movement and builds strength and speed in that, and secondly, it strengthens and trains your mind.  Its easy to quit or cheat when no one is watching.  but the more you keep straight, the more used to being straight you will be.  There is honor in Integrity no matter what your score!

TOMORROW WE WILL HAVE OUR NORMAL 930AM CLASS AND OUR 1045 INTRO CLASS BUT THE OPEN EVENT WILL BE HELD AT THE NORTHERN INFERNO FROM 1-3PM.  THE LOCATION CAN BE FOUND HERE!!  WE WILL SEE YOU THERE!!!!!!!  GET READY TO CRUSH IT!!!

FEEL THE BURN!!!!

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"12.3"

INFERNO Warm-up x 3

Complete the following:

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4 rounds for time:

     5 Rounds of Cindy

           5 reps Pull-ups

           10 reps Push-ups

           15 reps Squats

     500m Row (or 50 reps of Sumo Deadlift High Pull @55#/45#)

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then.....

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Work on Gymnsatic Skills:

       Handstands, HS walks, Muscle Ups, Bar muscle-ups, L-sits, etc

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MWOD......here kelly talking about 12.3

[youtube https://www.youtube.com/watch?v=UIbtp5BRw6A]

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