We have a bunch of things going on today! We have a bunch of you going to the San Luis Obispo MUD MASH, and there will be some of you going to CrossFit Five Cities to do the Barbell for Boobs workout. But if you aren't participating in either of those we will have a good little activity for you here! And if you dont make it to one of these things, then make sure you get something in. Remember, your fitness MUST be a priority or you will be stuck in the "in just need to get back in shape", or "if i could only lose a couple pounds" whirlpool of suckness. You need to be able to make time for your health. It is THE most important thing you can do for yourself. And if you are healthy and fit, then your whole life will be about"doing" instead of "wishing". Go Do It!
HALLOWEEN IS UPON US!!! BRING IN THOSE CARVED PUMPKINS STARTING FRIDAY FOR THE INFERNO PUMPKIN CARVING CONTEST. PUMPKINS ARE DUE BETWEEN FRIDAY AND MONDAY AT NOON. VOTING WILL BEGIN MONDAY AFTER THE NOON CLASS!!
NEXT MONDAY WILL BE THE INFERNO HALLOWEEN COSTUME WOD!!!! THIS WILL BE DURING THE EVENING CLASSES ON MONDAY. WE WILL NOT BE RESTRICTING THE NUMBER OF PEOPLE IN THESE CLASSES HOWEVER YOU MUST HAVE A COSTUME TO WORKOUT!!!!!! NO COSTUME......NO WOD!!!! OH YEAH LETS GET CRAZY ON THIS!!!
FEEL THE BURN!!!!
INFERNO Warm-up x 3
Complete the following:
30 reps Thrusters (95#, 65#)
30 reps Kettle Bell Swing (53#, 35#)
20 reps Thrusters (135#, 95#)
40 rep KB Swing
10 reps Thruster (155#, 105#)
50 reps KB Swing
Front Rack and Jerk Walk
*100m Front Rack Walk w a Jerk at 0m, 25m, 50m, 75m, 100m (185#, 115#)
**if you drop it then you have to do a jerk before you can move again, except for a drop at 50m
ON RAMP CLASS Day 6: Mobility and Tools, Double Unders, Wall Balls, Thrusters
MWOD........using the dumbbell to check for shoulder stability and end range motion
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