On Saturdays we have a Regular Class at 930am, an Intro to the Inferno Class at 1045am and an Open Gym for members only at 1045am.  The Open Gym is for strength work and skill training.  PLEASE DO NOT COME TO THIS CLASS TO DO A MISSED WORKOUT BECAUSE YOU COULDN'T GET UP IN TIME FOR THE 930 CLASS!!

We talk all the time about testing your body.  You never really know what your body can, or will do, until you test it and see what happens.  We have talked about the benefits of the Paleo Diet but unless you test it, you never really know, or can understand, how it works for you.  Well right now I am testing something.  I have been told that a Liver Cleanse is a good thing to rid your liver of any kind of blockages.  The liver's main job is to filter the blood coming from the digestive tract, before passing it to the rest of the body. The liver also detoxifies chemicals and metabolizes drugs. As it does so, the liver secretes bile that ends up back in the intestines. The liver also makes proteins important for blood clotting and other functions.  So, even though I have been eating well for the last few years, there have been MANY years before that of not eating correctly, taking medications, and just living in this world of ours.  I figured, why not see what this liver cleanse does.  I have had my blood work done before the liver cleanse and I will want to do a blood check after as well just to see if there is a positive result to it.  Ill let you know how it goes.  Cross your fingers!!!

Burpee Challenge:  32 Burpees


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INFERNO Warm-up x 3

Complete the following:


15 min AMRAP:

4 reps Deficit Hand Stand Push-ups (as much as you can)

8 reps Sumo Deadlift High Pull (135#, 95#)

12 reps  Overhead Squats (135#, 95#)




Weighted Chest to Bar Pull-ups


*increase each round and see how heavy you can get


MWOD.......do you have any local extensions in your movements?

[youtube https://www.youtube.com/watch?v=Xl2uJ_Ps_sc]

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