How do you know how much to give in a workout.  We like to say give EVERYTHING you have on every workout you do.  This of course is going to be different on each day and will be different on each workout depending on the duration of the workout.  When the time frame is short, you need to give it EVERYTHING you have.  Do not go the pace of a 15 minute workout for a workout that is 6 minutes.  If you do then you are shorting yourself.  When you train at high intensities, even for short durations, then you are training the lower intensities for longer durations at the same time.  It only works in this direction though.  If you only push with the intensity of a 20 minute workout then when you need to do a 5 minute workout, you will not have the push, the explosiveness or the power.  Today, as everyday, we are telling you to give EVERYTHING you have during the workouts.  See if you can keep your rounds up high for each of the different time frames.  See what you are capable of!!!!  Just go for it!!!!

This Saturday, from 7am to 10am, we will have our CROSSFIT INFERNO FOUNDATIONS CLASS.  This 3 hour class will give specialized instruction on the 9 basic movements in our training.  It is a requirement for all of our unlimited members and the cost for this class is $100 unless you have purchased our 3 month unlimited package inwhich case it is included.  Email us at so we know you are coming. 

We also will have our first BEGINNERS CLASS this Saturday starting at 1045am.  This FREE class is a special class just for those who are new to crossfit training and do not feel ready for the daily group training.  If you have questions, email them to


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"Lay it on the line!"

Inferno Warm-up x 3

Complete the following:


Weighted Push-ups

Find your 5RM weight then do 2 more sets of 5 reps at that weight




AMRAP in 6 minutes:

1 reps Thruster (155#, 105#)

3 reps Power Clean (155#, 105#)

5 reps Push-ups

......3 minute rest.....

AMRAP in 4 minutes

Same as above

......3 minute rest....

AMRAP in 2 minute

Same as above


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