When it comes to Inferno workouts, you will get out what you put into it.  That is a very easy comment to make and sounds very cliche.  But it is VERY true.  If you want to get stronger then you need to be able to put some weight on and go heavy.  If you want to get faster, then you need to pick up the pace.  If you want to have better form then you need to concentrate on proper and full range movements.  If you stay with the same weight, you will not get stronger.  If you go the same pace you will not get faster.  If you do the wrong movements you will not get better.  Listen to your coach and read the blogs.  They will tell you how the workout is supposed to go.  Remember there is a desired response for each workout.  If the workout is supposed to be around 20 minutes and it took you 8, then you did not get the desired response.  Don't be afraid to get crazy and push past your limits.  Just because you are tired doesn't mean you are pushing.  See how far you can push past it.  You might mess-up by going a little heavy and that's ok. This shouldn't happen all the time but if it does once or twice until you figure out where you are, then so be it!  Fight though the workout!!  See how far you can go!!!  You get out of it what you put it.....so put it in!!

Make sure you sign up for the final Sectional WOD at this link!!

Foundations Class will be this Sunday!!!!  Email if you will be there or put your name on the board so we can expect you!!!!


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INFERNO Warm-up x 3

Complete the following:


21-15-9 reps (20min max)

Squat Snatches (135#, 95#)

Hand Stand Push-ups.




WOD 6 Sample (5 minutes)

3/3, 6/6, 9/9, 12/12, 15/15, etc reps

Thrusters (100#, 65#)

Chest to Bar Pull-ups


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