Sorry this got off late everyone.  I had it all written down last night and fell asleep in bed.  I woke up at 145 to see that nothing was done yet and i thought that i could get it all set up while working with one eye open and the other closed.  I guess not hahaha.  Anyways, so here it is.  This is a workout for some fallen soldiers and their families.  Check this link out for some more info one it.  We are changing it up a little but the feel should still be the same.  As you are working and you start to feel a little sting, keep going.  Offer up your pain for those families that will have to feel this pain for much longer.  Thanks everyone!

WE ARE STARTING OUR CLASS TOTALS NEXT WEEK AT 16 PEOPLE.  WHAT THIS MEANS IS THAT WE WILL HIT OUR FULL MARK EVERYDAY.  THE BEST THING TO DO IS TO RESERVE YOUR SPOT VIA MINDBODY AND REMEMBER YOU CAN RESERVE YOUR SPOT FOR THE WHOLE WEEK!!!  THEN GET THERE ON TIME SO THAT WE DONT GIVE YOUR SPOT TO SOMEONE WHO IS ON THE WAIT LIST.

FOUNDATIONS CLASS TOMORROW!!!!!!   8-11AM.  MAKE SURE YOU EMAIL ME SO WE KNOW WHO IS COMING!!!!    THIS IS A 3HOUR CLASS WITH SPECIFIC INSTRUCTION ON THE 9 BASIC MOVES IN CROSSFIT.  FREE FOR OUR UNLIMITED MEMBERS BUT $100 FOR EVERYONE ELSE.

FEEL THE BURN!!!!

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"Vengence"

Inferno Warm-up X3

Complete the Following:

 

7 Rounds:

     2 reps Rope Climbs (sub 1 climb or 12 pull-ups)

     4 reps Any Snatch (135#, 95#)

     6 reps Any Clean and Jerk (135#, 95#)

     8 reps Deadlift (135#, 95#)

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then.....

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Work with the Stones

     *Learn how to shoulder, how to squat with and how to carry them

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MWOD.....how are your little tight hammys?

[youtube https://www.youtube.com/watch?v=y0ayugSjKZA]

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