The box is an amazing place.  Its a place of solitude, a place of friends, a place of pain, a place of improvement, a place of study, a place of release, a place of protection, a place of self test, a place of blood, sweat, tears and love.  Because it is all of these things to EVERYONE in the box, there is a sense of ownership in the box.  We want all of you to feel like this is YOUR place because it is.  That being said, there are still some things that people need to remember: its not your bedroom or kitchen that you can thrash when you like.  Now before I say anything further, I'd like to thank those of you that help out.  The other day I was finishing up the last class, doing some computer stuff with some members, there were racks outside, ab mats out, etc. and when I looked up Carl Denslow was pulling the racks in, putting other stuff away and asked me if there was anything else to clean up. Adam Murray did the same thing after the noon class! I was so stoked!  As the trainer, its my job to take care of you members while you are here, give you a great workout, make you better, fix any computer issues, then get the gym ready for the next day or next class.  We dont expect you to clean the place.  HOWEVER, we do expect you to put your weights away, put the bars back in the racks (not leaned up against the wall), clean the sweat off the Wall balls or abmats, throw away your trash, tape, etc. and basically pick up after yourself.  We are not your mom.  Lets all be grown ups and continue to make this place the BEST place there is, not the messiest.  Now lets get to WORK!!!:)


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"Giving Diane a Lurong One"

INFERNO Warm-up x 3

Complete the following:


7 min AMRAP of Diane-ish:

     1 rep Deadlift (225#, 155#, 105#)

     1 reps Hand Stand Push-up (or hand release push-up.  NO OTHER SCALES)

     2 reps Deadlift

     2 reps HSPU

     3 reps Deadlift

     3 reps HSPU

     ......continue until time runs out!




3 Rounds:

     20 reps Overhead Squats (155#, 105#)

      3 reps Rope Climbs (15', or 18 pull-ups)

MWOD........having a little wrist pain? try these on for size


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