Ok we have a couple things coming up:  1) the Crossfit OPEN!!!  This is the world wide competition in which EVERYONE gets the opportunity to test themselves against everyone else.  Its not a reason to be afraid or scared.  Its a chance to see if you are better than you were last year or even better than you were yesterday.  We have people accomplish things during the OPEN season that they have NEVER been able to any other time.  Dont let this opportunity pass you by!!!  Go to games.crossfit.com and register!  2) The Central Coast Weightlifting Championships registration is happening right now!  This is the only local Olympic Lifting competition were both advance and novice lifters have a chance to experience what this type of competition is like.  Life is about opportunities.  Opportunities enhance your world by increasing your experience.  Grow TODAY!!! FEEL THE BURN!!!



INFERNO Warm-up  x 3

Complete the Following:



30 min Clock:

Buy in: 2 min Max Rep Double Unders (2:1 singles)

28 min EMOM:

.......Min 1) 14 reps Pull-ups

.......Min 2) 7 reps Hang Power Cleans (225/155#, wt to get 6-8UB)

.......Min 3) 14 reps Ring Dips

.......Min 4) 7 reps Shoulder to Overhead (165/115#, wt to get 8-10UB)



SLO INFERNO ON RAM CLASS: by appointment




MWOD: hips and hammys to make your back feel better

[youtube https://www.youtube.com/watch?v=zT657soclws]