WE WILL HAVE A MODIFIED CLASS SCHEDULE ON MONDAY MEMORIAL DAY!!!  FOUR CLASSES TO GET IN YOUR MEMORIAL DAY MURPH!!!!  COME JOIN YOUR INFERNITES AS WE DO ONE OF THE STAPLE WORKOUTS IN CROSSFIT AND HONOR A GREAT AMERICAN HERO!!

Today is the day that my life changed forever.  My daughter Alexis was born today, twelve years ago.  IT amazing what a child can do to your world.  You go from thinking all about you, to putting someone else above you and do anything and everything for them.  She has taught me many things in my life and it has been my joy watching her grow up through all of the good and the bad times.  I love you Babycakes!  Happy Birthday!

FEEL THE BURN!!!!!

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"Burn the Fire"

INFERNO Warm-up x 3

Complete the following:

 

Complete for Time:

      5 Rounds: (or 5 min max)

7 reps Deadlift (315#, 205#)

30 reps Double Unders (2:1 singles)

...5 minute rest.....

       5 Rounds: (or 5 min max)

7 reps Thrusters (185#, 115#)

15 reps Chest to Bar Pull-ups

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then.....

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Box Squats:

10-10-10-10

*go for speed!

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ON RAMP CLASS Day 5: Work Power Intensity, Pull ups, Kettle Bells

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MWOD......overextension in the deadlift

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

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