Ok so  you have made your way 13 days into the new year and the GOAL BOARD in the gym is still blank.  You must put your goals up here this week!!  You need to constantly see them, acknowledge them, strive for them to conquer them!!!!  You need an attainable goal and a time frame then its time to get to work!  See what you can do!!:)

Did you know Rob Orlando is doing a Stone making and Strongman Seminar down at Crossfit Overload on January 29th and 30th?  and its only $50!!!!!!!!    Check out the "Let's Do Something Fun" link for info!!!!


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"Helen +"

Inferno Warm-up x 3

Complete the following:


3 rounds of:

400m Run

21 reps KB Swing (53#, 35#)

12 reps Pull-ups

........then immediately after the last pull-up

10 minutes to find 1RM Any Clean and Jerk


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