If you are planing to redo your WOD1 or do it for the first time, you must email to crossfitinferno@gmail.com so that heat sheets can be made.  If you have already done it, then no payment is required.  If this is your first time, then pay by going to the INFERNO SECTIONAL REGISTRATION link.  The Thursday is only for INFERNO Members unless we have made an arrangement.

When is flawless form important?  First, when you are learning a movement, it is important to learn the mechanics of that movement.  Once you have it down and you have some consistency with it, then you can up the INTENSITY (weight and speed).  Form is important when you are doing a heavy loaded weight because the proper form will allow you to stay out of harms ways more successfully than not having proper form.  But if you are doing a metcon with a lighter weight for more reps, then "flawless form" will not allow you to get to the INTENSITY that you should for that workout.  Basically you are sacrificing Intensity for Form and then all you are doing is a light weight exercise.  You need to develop the proper form to build the strength in your body in the correct motions but when its time to go, then you need to be able to grab it and go, and go hard and fast.  Stay as efficient as you can but don't worry about PERFECT form.  Shoot for good form.  This will allow you to ride the line between form and intensity.  Remember the magic in what we do is in the INTENSITY!!!  Don't fall into the trap of moving perfect but moving slow.  Ramp up that INTENSITY!!!!!


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"Heavy Overhead"

INFERNO Warm-up x 3

Complete the following:


Push Jerks (off rack)


*warm up with 3 sets of lighter weight before you get to your 1st set of 3.  Your 1st set should be 80% of your 1RM. GO HEAVY!!!!




8-7-6-5-4-3-2-1 reps

Box Jumps (24", 20")

Push Jerks (135#, 95#)

*this is supposed to be BALLS TO THE WALL FAST!!


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