Well the OPEN is over and we want to congratulate each and EVERY one of you who put it on the line and tested yourself.  The coolest thing was seeing people hit PR's almost every workout.  And bettering yourself everyday is what its all about.  The way we better ourself is by allotting time to better ourself.  I saw something by one of our old members on face book.  She wrote about how the way we spend our time is a choice.  Sure there are jobs and other things but we can choice to do certain things or not.  Usually we justify it by saying we don't have time.  Instead of saying you don't have time next time, say "its not my priority".  This is a totally valid answer but for some choices it will sting a little bit.  For example, "I'm not going to workout today because my health is not my priority".  Yes it sounds harsh but the fact is that you DO have time, you just have to choice your time wisely.  Choose you!

PLEASE MAKE SURE YOU SIGN UP ON MINDBODY AND THEN CHECK IN WHEN YOU GET THERE.  THIS IS IMPORTANT SO OUR CLASSES HAVE THE CORRECT NUMBERS IN THEM AND SO WE CAN LET THE PEOPLE ON THE WAITING LIST IN.  WE WILL BE LOWERING OUR CLASS SIZE TO 15 SOON.  THIS WILL ALLOW US TO HAVE NEW PEOPLE JOIN AS WELL AND NOT STUFF A CLASS OF 25 INTO THE GYM.

FEEL THE BURN!!!!

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"Kill Bill Vol 1"

Inferno Warm-up X3

Complete the Following:

 

For time:   

     10-8-6-4-2- reps Power Snatch (135#, 95#)

     100m Sprints between each rep set

..8 minutes rest

     30 reps Burpees

     500m Row

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then....

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Front Squat

     3-3-3-3

     *Warm up then go heavy!!

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MWOD......hows your compression on the rower?

[youtube https://www.youtube.com/watch?v=UCF0T6t_1AU]

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