When do you think you are experienced enough to not need a watchful eye of a trainer when you are CrossFitting?  The correct answer to this question is NEVER.  It doesn't matter if you are the CrossFit Games Champ, an original OG Crossfitter, or a 6 month crossfitter.  EVERYONE, and I mean everyone has small imperfections in their movements that will breakdown their efficiency.  Now, I know that when you are WODding, you need to have "good" form so that you are still able to keep the speed up.  (Power and Intensity is based on the speed that work is done.)  But this doesn't mean that there aren't ways to use your body better and move more correct so that you aren't wasting energy for the sake of speed.  If the speed only lasts a short time, then it wasnt worth it.  A trainer should be nit-picking you during your warm-up, the movement review, and the WOD.  You as the athlete should be WANTING this!  The special thing about the Crossfit box, especially the INFERNOs, is that you will get COACHING, not just cheering.  We want to make you better.  We can see what you cant feel.  Let us help make you better.  Let the coaching dance begin:)

The ON RAMP Class has begun and it is the ONLY class during the Thursday and Friday 730pm slot and Saturday 1045am slot.  This is not only for a week, it is for good.  So if you are wanting to take the regular class on Thursday or Friday, don't come during that time.  If you do, you will not be able to do your own workout or something on the side.  The ON RAMP is working GREAT so far!!!


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"Raspberry Spoons"

INFERNO Warm-up x 3

Complete the following:


For Time: (18 min max)

     400m Buy-In

     21-15-9 reps

          Strict Shoulder Press (115#, 75#)

          Kettle Bell Swings (75#, 53#)

          Burpees to 1' Above out reached hand

     50 reps Hand Release Push-ups Cash Out




Turkish Get Ups with Barbell

     Find 1RM for Rt and Lt arms


MWOD........set the shoulder and get it ready to externally rotate and set properly for your shoulder press and your push up!
[youtube https://www.youtube.com/watch?v=RmTk_d6MtTk]

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