We will be having our "INTRO TO INFERNO CLASS" following our normal Saturday class this morning. Again, this class is for anyone who is new to crossfit and would like to get a real introduction to what we do so that they feel comfortable going to our regular classes.  This class will still get you stretched out, warmed up and give you a great workout.  And best of all....its FREE!!!!!  Come check it out today!!!

So I only saw 3 goals today up on the goal board at the gym.  We NEED to have it filled up by this week.  Everyone must set goals.  It is what determines the direction of what we do.  It gives you purpose.  But when you pick a goal you need to make sure that it is something that is measurable.  It needs to be a specific goal so that you know exactly if you accomplished it or not.  You need to set short term achievable goals.  This means that its something that is currently just out of your range.  This will allow you to succeed as you move toward your long term goals.  You cant figure out what you need to do if you dont know where you are trying to get to.  Set those goals!!!  Get them up oin the board!!!!


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"Spider Monkey"

Inferno Warm-up x 3

Complete the following:


Front Squats (70% of 1RM)


*Warm up first and then make sure your 1st set of 5 reps is at 70% of your 1RM.  All of the sets must be at this weight and must be successful for the 5 reps




5 rounds for time:

10 reps Wall Climbs

10 reps Toes To bar

20 reps Box Jump (24#, 20#)

*Watch the video to see an exaple of this workout and the Wall Climbs.

WOD Demo with Kristan Clever and Rebecca Voigt by Again Faster Equipment - video [wmv] [mov]


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