NO INTRO CLASS OR OPEN GYM TODAY DUE TO DR DAN BRONSTEINS "FUNCTIONAL ANATOMY FOR CROSSFITTERS LECTURE AND KT TAPE SEMINAR".  THIS $20 CLASS WILL START AT 1030 AND GO TO NOON.  THIS IS A CHANCE FOR YOU TO LEARN SOME VALUABLE INFORMATION FROM SOMEONE WHO HAS BEEN WORKING WITH HIGH ATHLETES (WHICH YOU ALL ARE NOW!) FOR YEARS!!!!  THIS IS OPEN TO EVERYONE SO IF YOU WANT TO GAIN SOME KNOWLEDGE, COME ON IN!!!!  SEE YOU THERE!!!

GOOD LUCK TO ALL THE LOCAL HIGH SCHOOL FOOTBALL PLAYERS THAT WILL BE INVOLVED IN THE SLO HIGH WEIGHTLIFTING COMPETITION!!  THE INFERNO WILL BE THERE JUDGING SO GET READY TO THROW BIG WEIGHTS AROUND!!!

CROSSFIT FOR HOPE IS RIGHT AROUND THE CORNER!!!!!  JUNE 9TH!!!  GET FIRED UP!!!

FEEL THE BURN!!!

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"Dirt Digger"

INFERNO Warm-up x 3

Complete the following:

 

4 Rounds:

     10 reps Virtual Shoving (55#, 35#)

          *put bumpers on 1 side of the bar, back and forth over a 24/20" box is 1 rep.  Dont touch the box!

     20 reps Wall Balls (20#@10', 15#@10')

     40 reps Double Unders

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then.....

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Hang Squat Snatch

     3-3-3-3

          * warm up with some Burgner Warm-up and some snatch balance, then put that weight on.  These doint have to be touch and go but you cant have more than 2 seconds on the ground.  Snatch it, stand up, drop it, grab it and pull it to the starting pount just above your knee.

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MWOD........the peanut and the bumper for better extension in the rib cage!

[youtube https://www.youtube.com/watch?v=CrKstFEd3oU]

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