Wow how time flies!!!!  Its already the official start to the holiday season and right around the corner is the beginning of the Road to the 2012 Reebok Crossfit Games!!!  The road this year will be the same as last year with the Open being held around the world at Crossfit boxes or on video.  This 5 week competition will start February 22 to March 25.  The Regionals will be the same as last year, a 3 day competitive event getting the top athletes to the Games.  These events will start April 27 to May 27.  And finally, the Games will be held again at the Home Depot Center in Carson California on July 13-15.  There were 26,000 people around the world that competed last year.  Imagine how many will compete this year!!!!

Well we did much better at registering for the classes yesterday!!!  Are we going to have to add burpees to those who come to class and don't register??  It waiting in the wings:)  oh and this was an idea from a member, one of your own.....but I kinda like it!!


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"Power Squat"

INFERNO Warm-up x 3

Complete the following:


3 Rounds:

8 reps Squat Snatch (135#, 95#)

50 reps Double Unders (or tuck jumps)




Squat Clean


*Warm-up well, 1st set be at least at 80% of 1RM.  These arent touch and go but you have a total of 30 seconds to finish all 3 reps once you begin so have someone watch the clock for you.  You can drop at the top if you want but if you go over the time you fail at that weight.


M-WOD...How are your feet doing?



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