Happy St Patrick's DAY!!!!!!  A day when people get up at 6am to go get.......MANY green beers or some delicious Guinness and sign Celtic bar songs with a bunch of other Irish Lads and Lasses!  Now even though I am your Crossfit Coach, I'm not going to tell you not enjoy the day or have some fun.  Life is about LIVING!  And sometimes living is having a few with some friends.  But even though you are having a few, I hope that you will be able to make it to the gym today to crush that 12.4 OPEN WOD , or to at least cheer on the other members of your team that need your support!!!  As we all know, it feels great to have your people rooting you on and pushing you to new limits.  So today, please come and help motivate your team!  You can even bring some green beer to give to the finishers if you like!!!

SECTIONAL OPEN WOD TODAY WILL BE STARTING AT 1PM!!!  FIRST HEAT WILL BEGIN AROUND 130PM!!!  FREE FOR ALL MEMBERS AND $10 FOR ANY NON MEMBERS!

WE WILL STILL HAVE OUR NORMAL 930AM CLASS AND OUR INTRO TO THE INFERNO CLASS AT 1045AM. 

FEEL THE BURN!!!!

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"Erin Go Bragh!"

INFERNO Warm-up x 3

Complete the following:

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3 Rounds:

     10 reps Heavy Thrusters (155#, 105#)

     30 reps Hand Release Push-ups

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then...

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Double Tabata

     Sumo Deadlift High Pull (95#, 75#)

     Burpees

     *8 rounds of 20 seconds max reps of Sumo, 10 seconds rest then 20 second max reps of Burpees then 10 seconds rest.  Each round is a total of 1 minute for 8 minutes total.

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MWOD..... lets call this mental wod today.  Since its "green" today, check out this from CF Invictus.  Relax the mind and "Break though the wall"!

12.4 Visualization Audio....Relax

Breaking Mental Barriers by Josh Bridges

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