HOLIDAYSCHEUDLE: DEC 24: 8am, 915am,  DEC 25-26: Closed, DEC 27-29: Regular Hours, DEC 31:8am, 915am, JAN 1: Closed, JAN 2-: Regular Hours

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 AUTOPAY MEMBERSHIP WITH US, YOUR COST WILL STAY THE SAME!!!!  IF YOU WANT TO CHANGE TO A DIFFERENT PLAN, THEN YOU WILL HAVE A 3 MONTH GRACE PERIOD TO DO SO, OTHERWISE YOU WILL BE AT THE NEW COST!!

Mobility has been the biggest new thing in Crossfit the last two years.  Everyone now is rolling on foam rollers, pulling the bands out, getting on a lacrosse ball, or mashing with a bar.  It is great to see so many people taking th proper precautions to keep themselves moving better and stying right.......or are they? I see people everyday going through the process of the mobility, that is either recommended that day, or that they feel they need to do because they have some individual needs.  But what i NEVER see is what the man himself said you must ALWAYS do....TEST, RE-TEST.  If you are doing mobility but you dont see any change in the tissue or the movement, did you really do what you needed, or is it just because thats what you always do or you see everyone else doing it.  Mobility is a method to increase your range of motion.  Its meant to tear up the scar tissue and all the other sticky bits to allow the muscle fibers to move more freely.  You MUST check to see if what you are doing ins working.  Play around with different techniques to see which gives you the best increased range that day.  If there isnt improvement then move to a new one.  Remember we dont just do things "just because".  We want to improve our lives and become more functional.  Do what works!!

FEEL THE BURN!!!!!!

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"Are You Afraid?"

INFERNO Warm-up x 3

Complete the following:

 

4 Rounds: (20 min max)

     5 reps Squat Snatch (185#, 115#)

     10 reps Bar Muscle Ups

            *sub: bands or 1 stomach to bar pull+2 push up/mu

     50 reps Double Unders

            *sub: 2:1 singles or 1:1 tuck jumps

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then....

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Zurcher Squats

     EMOM for 10

            *2 reps, try to increase each round starting at about 75% of 1RM or a weight that you could get about 5-7 reps straight

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ON RAMP CLASS Day 2: Constantly Varied, Deadlift, Sumo Deadlift High Pull

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MWOD........how to improve that bottom position for the Snatch!

[youtube https://www.youtube.com/watch?v=f3FZhTwubn4]

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