Hey Ladies!!!!  Guess what...if you are lifting weights here, YOU WILL NOT GET BULKY!!!!!!!  Here's what might happen:  You will tone up, you will tighten up, you will increase the ability to burn calories, YOUR ASS WILL LOOK AMAZING!!!!!  YOUR SHOULDERS WILL LOOK SEXY!!!!  YOUR LEGS WILL HAVE SEXY DEFINITION!!!!!  YOUR ARMS WILL NOT SHAKE WHEN YOU ARE WAVING!!!!!   YOU WILL STAND UP TALKER!!!!  YOU WILL INCREASE YOUR CONFIDENCE!!!!  With the amount of weight that most women lift, its IMPOSSIBLE to get BULKY.  Gaining size has to do with diet, lifting a particular way, and genetics.  I can promise it wont make you "big".  Now guys, your body works differently than the ladies.  You are made to get big and increase your strength and size.  It doesn't mean you will get all puffy and have one of those useless "gym-bodies".  You will look like a warrior!  You will look like a machine!  You will look like a BADASS because you will be a BADASS!  CrossFit is about increased performance.  The by-product of the lifestyle is a very strong, very sexy body.  Come feel what being healthy really feels like! 


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"The Closer"

INFERNO Warm-up x 3

Complete the following:


With a Continuous Clock:

          2 Rounds:

               21 reps Ring Dips

               14 reps Deadlift w Clean Grip(225#, 155#)

                7 reps Power Cleans (185#, 115#)

     3 minute Rest

          2 Rounds

               *same as above




Overhead Barbell Walk

     300ft Walk with Barbell locked out overhead (135#, 95#)

          *for every drop of the bar you will do burpee deadlifts until you are ready to pick the bar back up.


MWOD........so after doing a ton of pull-ups, check out something that will help give you more torque for your pull ups.  "Ripping your hands is a symptom of incorrect movement".  Well well!
[youtube https://www.youtube.com/watch?v=WYogzb2DHHk]


[youtube https://www.youtube.com/watch?v=wE3uyUlQoP0]


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