TOYSFOR TOTS BASKETS ARE IN THE GYM!!!!  BRING A TOY AND GET AN EXTRA SUBMISSION 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!!!!

HAPPY BIRTHDAY MOM!!!!!

I was watching Rocky 2 last night.  I have to admit, I am a total sucker for the Rocky movies.  I mean how can you not love the "underdog" movies like that!  But the one part that I really like is when Adrian tells Rocky to "WIN"!  Rocky was training and not doing very well.  Then his wife went to the hospital and delivered their baby but had complications and went into a coma.  Rocky basically quit the training.  She woke up and Rocky was super happy.  The next day Adrian could see how tired he was from the ordeal.  When Rocky asked if there was anything he could do for her, she pulled him close and she told him to "WIN"!  From that point, Rocky was on fire, training hard, and had the right mindset.  My eyes always tear up during that part.  I get so fired up.  I know, I'm sappy!  BUT, its amazing what a simple word can do to fire someone up.  As trainers, this is what we try to do for you.  Some of you want technical direction, some of you want inspirational comments, some of you us to cuss at you, some of you want us to coddle you.  All of you have had someone say something to you that gets you going.  Do you remember the most inspirational one or the one that got you going the most?  Post about it! 

FEEL THE BURN!!!!!

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"Ornamental"

INFERNO Warm-up x 3

Complete the following:

 

5 Rounds:

     Max Double Unders (or tuck jumps)

     Max Push-ups

          *the purpose is do go immediately from one move to the next. For the DU's you must at least get 10 reps before you can count it for that round.  They must be straight through.  If you cant do DU's straight through then you will do Tuck Jumps.  Keep jumping until you stop.  when you stop the round is done.  For Push-ups, once you start you cant stop or take a break at anytime.  If you rest longer than 1 second, then the round is over.  Your score is the average of your DU's  and the average of your PU's: DU/PU.

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then....

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Squat Clean Thrusters

     3 reps every minute on the minute for 12 minutes. (17 minutes total)

          *warm-up and find a good 1RM  (5 minute time limit).  Then do this workout with 80% of 1RM.  It is touch and go off the ground.  No stopping or resting on the ground.

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ON RAMP CLASS Day 6: Mobility Intro, Jump Rope, Wall Ball, Thursters

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MWOD........checking the rack and hips for the squat clean thruster

[youtube https://www.youtube.com/watch?v=avwnOG6OsYg]

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