Its so hard to say good bye!!!!  Its that time of the year where we seem to lose a number of our college Inferno members to either graduation or going home for the summer.  We hate to see people leave.  We have had a great return of the students though over the year so we will be happy when they come back to play.  However, we are losing someone that has become a very cool part of our family, Carl Ulirch.  Carl came to us with a quite demeanor, and his moves needed some work.  But he had a great attitude and awesome work ethic.  Even though he was going through the academy, he did everything he could to get better at this crossfit stuff!  And he did!!  But that isn't what made him a cool part of the family.  It was that he showed up at EVERYTHING that the Inferno people were doing!  He did the Open events, he was at the Rally for Tally, he joined people at the beach, and he came to the opening of the CF Ohana.  He has been one of those people that will cheer you on, hang out after to talk, go get a beer, and be smiling the whole time!  A truly great guy!  He will be leaving on Thursday and tonight is his last workout with us before he moves down to San Clemente.  Come hit his last WOD with him!!

HAPPY BIRTHDAY DUSTIN VIRGIL!!!!!

CROSSFIT FOR HOPE IS THIS SATURDAY!!!!  WE WILL BE RUNNING HEATS EVERY 30 MINUTES BETWEEN 9am and 4pm.  ALL YOU NEED TO DO IS SHOW UP AND WE WILL GET YOU IN A HEAT!  SO BRING YOUR MINIMUM DONATION OF $25 AND COME HELP US RAISE MONEY FOR CHILDREN!!!

FEEL THE BURN!!!!

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"Til Next Time"

INFERNO Warm-up x 3

Complete the following:

 

Every Minute on the Minute for 20 minutes:

     3 reps Muscle-ups

          *sub: Bar MUs, or 6 Pull-ups

     5 reps Hand Stand Push-ups

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then....

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Deficit Deadlifts

     5-5-5-5

           *on a 4" platform

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MWOD........groin work and medial hamstring hammering
[youtube https://www.youtube.com/watch?v=bkyVZX-OMf8]

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