Strength is such an important part of what we do.  Its not just a matter of going through crazy circuits.  Sure grinding through a long met-con workout is pretty cool but when you get used to working at a lower intensity level for long distances, you body starts to adapt to those lower intensities.  We want to change it up on you all the time.  And with this, WE NEED TO HAVE STRENGTH!!!  The more strength you have, the more work you will be able to do quicker.  this means more power and more gains in all of your goals.  So today, the object is to lift as much as you can for the rep number stated.  Make sure to have spotters for the squats.  Remember, safety is number one in the gym.  And then when we hit the Deads and Sprints, we want you to pick the appropriate weight (and yes this means go heavy) and then blast through it.  Sprint on the sprints!  This is not the time to rest, this is the time to SPRINT!!!  Get in there and have a great workout everyone!!

Foundations Class will be held this Saturday at 7am at the INFERNO Gym.  This will be a 3 hours class going over the 9 basic moves in CrossFit.  Make sure you eat before come and bring your workout gear.  It wont be your normal workout but we will be doing quite a few squats:)  Email if you will be there:


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"Lift Big"

INFERNO Warm-up x 3


Complete the following:

Back Squats:





9 reps Deadlift (315#, 220# or 70% of your 1RM)

100m Sprint

6 reps Deadlift

200m Sprint

3 reps Deadlift

300m sprint

*Sprint is from the gym door to the street and back for 100m.  Do it twice for the 200m and 3 times for the 300m


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