WE WILL BE CONTINUING THE MON AND WED NOON CLASS ON A REGULAR BASIS!!!!!!!! WE WILL BE TESTING OUT A 630AM MON AND WED CLASS STARTING THIS WEEK!!!!!  PLEASE SIGN UP ON MINDBODY IF YOU ARE INTERESTED IN THIS CLASS.  WE WILL BE RUNNING IT FOR 2 WEEKS TO SEE WHAT KIND OF RESPONSE WE GET!!!!

PALEO CHALLENGE STARTS TUESDAY MAY 1!!!!!!  WE WILL DO THE LECTURE AND THE "BEFORE" PICS DURING THE 730PM CLASS!!!!!  $30 FOR THE 8 WEEK CHALLENGE!!!

Whew what an amazing Saturday we had!!!  First, our beta test of the workout "HOPE" was a total success!  We had over 40 people do the workout and from what we are hearing its more challenging that Fight Gone Bad.  Now this can either be a good thing or a bad thing, depending how you look at it.  I like to just look at it as another workout and when it is handed to you, you just take it, take a deep breath and go for it.  Plus, there is no way that this workout is even remotely close to the pain that the kids with cancer have to deal with.  So good job to ALL of you INFERNITES and all our visitors yesterday! 

Then we headed down to Lompoc for the Grand Opening of CrossFit Ohana!  Amazing box with some awesome people!  We all were stoked to be there with you guys!!!

FEEL THE BURN!!!!

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"Just a Sprinkle"

Inferno Warm-up X3

Complete the Following:

 

For Time:

     1000m Row

     21 reps Pistols

     21 reps Hand Stand Push-ups

     750m Row

     14 reps Pistols

     14 reps Hand Stand Push-ups

     500m row

      9 reps Pistols

      9 reps Hand Stand Push-ups

.

then.....

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 3 Rounds:

     7 reps Hang Power Clean (225#, 135#)

     7 reps Muscle-ups

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MWOD.....We always talk about your knees but what about your kids or others yound ones around you?  Check this out for some little tests n' tweaks!

[youtube https://www.youtube.com/watch?v=hlXwq3o8NDA]

 

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