Today we will have 18 young ladies from Camp Cinder coming to the gym today to learn about fitness and just how perfect Crossfit training is for firefighters and those that want to be firefighters.  A female firefighter has a pretty rough role because they are constantly under the microscope.  Many have a tough time needing to be strong but then wanting to be a woman also.  This is just another reason why Crossfit fits so well.  Crossfit training changes the idea of what a strong woman is.  You can be VERY feminine and still lift heavy weight, workout hard and sweat all over the place, even spit, cuss and yell when you need to.  Its all good in the box!  So all you young ladies out there, dont be tainted by what the magazines tell you to be like.  You be you!!  A Strong, Beautiful, Able Woman.:) FEEL THE BURN!!!

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INFERNO Warm-up  x 3

Complete the Following:

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From Good Ol' Sherwood:

10 Rounds of: (40 min clock)

1 min to do 5 Front Squats from Ground (225#, 155#, 70%1RM Sqt Clean)

1 min to do 100m Run (50m out, 50m in)

1 min Max Reps Muscle-ups (Bar Muscle-ups, Chest to Bar Pull-ups)

1 min Rest

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SLO INFERNO ON RAMP CLASS: none

INTRO TO INFERNO - PASO ROBLES: none

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MWOD:  Get to any of those sore bits!