TOYS FOR TOTS BASKETS ARE IN THE GYM!!!!  BRING A TOY AND GET AN EXTRA VOTE FOR SHAWN AND ADAMS "CREATE A SHOE" CONTEST!!!  HELP SOME NEEDING KIDS AND MAYBE YOUR SQUAT CLEAN AT THE SAME TIME!!!!

STARTING THE BEGINNING OF NEXT YEAR, OUR PRICES WILL BE GOING UP $20 ACROSS THE BOARD.  IF YOU ARE A CURRENT AUTO PAY MEMBER WITH US, YOUR PRICE WILL STAY THE SAME.  GET YOUR MEMBERSHIPS IN TODAY!!!  AS LONG AS YOU STAY CURRENT WITH YOUR MEMBERSHIP WITH US, YOUR COST WILL STAY THE SAME!!!! 

Why would someone hate on CrossFit so much?  Your right, its hard, its a cult, we talk funny, we eat funny, we talk about jerks and snatches, we are fanatics.  It doesn't bother me when someone doesn't understand crossfit.  All they have to do is ask about it and I'd be happen to answer any questions they have.  The annoying thing is when someone, who really doesn't understand what or why we do what we do, thinks they have all the answers about it because they looked at the Crossfit website.  I have heard some people say that CrossFit is just about physically crushing yourself and leads to a large amount of injuries.  WRONG!  Crossfit is high intensity yes, but the point is to learn a movement, gain consistency with that movement, then train at high intensity with that movement.  There is learning that must occur first.  Do we still push people so they get a workout?  Absolutely.  But with learning the proper movement and having a coach who understands the movement, and can correct any faults, will keep you safe and uninjured.  Plus it must be noted that the military forces, who have started going to crossfit training for their physical training, has shown greater increase in their strength and endurance standards while having a lower incident of injury. CrossFit is seen as the fastest growing fitness program.  Its a lifestyle, not a 12 week program, or a fad.  Its the ONLY fitness program out there that defines their objectives.  For all of those other programs out there, if you feel that your program will make a more fit individual, all you have to do is test it. See what happens:)

FEEL THE BURN!!!!!

__________________________ MichaelBrian_SamGrundlerRope

"Battle Ground"

INFERNO Warm-up x 3

Complete the following:

 

Get a partner you can compete with:

     Tabata Battle: (18min total)

          1) Dumbbell Hang Power Cleans (50#, 35#)

               1 minute rest

          2) Box Jumps (24", 20")

               1 minute rest

          3)  Air Squats

     *this is a battle between you and your partner.  The format will be 20 seconds AMRAP, then right when you are done your partner will go for 20 seconds.  This will continue for 8 rounds (5:20).  This is a continuous clock on 1 movement.  After your 8 rounds, take 1 minute rest them move to the next station.  You dont need to start at station 1 but you have to go in order.

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then....

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Stone to Shoulder

     30 reps for time (pick a weight that you can get at least 8 straight when you start)

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ON RAMP CLASS Day 4: Nutrition, Paleo, Zone, Clean (Power and Squat), Snatch (Power and Squat)

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MWOD........helping the low back on the box jumps

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

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