I get asked about more open gym time all the time.  One of my personal issues with open gym is that we have members doing movements without being watched so they really aren't fixing or improving anything.  When during our classes are you able to perfect and fix any issues with your basic movement?  If you said during the warm up, you are right!  Yes its the same thing each and everyday, and YES it can be extremely boring, and YES there will be other gyms that do this and that but guess what.........there is only 1 period of the class where you are able to spend time perfecting those positions and this is during the warm up.   Why is this so important? Well, if your movements are perfect (or as close as you are able to do at the time, or if you are at least on the path to perfection) then your movements during the workout will be that much more efficient and SAFE!  Remember, injury comes from incorrect movement.  So if you want to minimize the chances of injury, then improve your movements and body positions.  Don't blow over that precious warm up time!  Make it as important as the workout! FEEL THE BURN!!!!!


INFERNO Warm-up  x 3

Complete the following:


. For Time:

       10 Rounds: (15 min max)

              7 reps Dead Lifts
                      (275#, 185#, or weight you could get 20 reps unbroken)
              14 reps Wall Balls (20#@10', 15#@10') .
then..... .
. Overhead Squats:3-3-3-3-3 .


MWOD:  ducking your feet on the squat???  check it! [youtube https://www.youtube.com/watch?v=inKpTU_TFrU]