This Saturday, we will be testing out the brand new crossfit workout "HOPE".  This is CrossFit's first attempt at a 100% "all affiliates in" fund raiser workout for St. Jude's Children Hospital.  Now, the actual event is on June 9th but we want to test it this Saturday.  The workout is going to be similar to the old Fight Gone Bad with 3 sets of 5 one minute rounds, each on a different movement, and 1 minute rest after each 5 minute set.  We total up your reps and that's your score.  Come on out, bring a friend, and get a baseline score!  This will be an open number so we will not be holding to our normal cap.  So be there or be square!!

Also, between 12-5 in Lompoc, Darren and Caitlin Savella, Danica's brother in law and sister, are doing a grand opening for their crossfit gym, CrossFit Ohana.  We were going to head down, do a workout and have some food and drink with some good people.  Everyone is welcome!!

FEEL THE BURN!!!

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"Push the Button!"

Inferno Warm-up X3

Complete the Following:

 

"Diane"

     21-15-9 reps

          Deadlift (225#, 155#)

          Hand Stand Push-ups

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then.....

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4 Rounds:

     10 reps Alternating Single Arm Barbell Snatch (100#, 70#)

     15 reps Burpee Box Jumps (24", 20")

          *jump OVER the box

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MWOD.....so for those runners calves, double under calves, or today burpee box jump calves, try this....the bone saw!!

[youtube https://www.youtube.com/watch?v=dDWchJ-Td9M]

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