Why do we do the movements we do here? In CrossFit, there is a prescription to increase your fitness.  This is doing Constantly Varied Functional Movements at High Intensity. The functional movements that we do have been criticized as being too linear in nature and that we miss a whole plan of motion because we don't do a bunch of twists.  Yes, twisting is a movement that we do in life but have you ever seen anyone not be able to do their normal life because they cant twist at the hips? I don't think so.  Twisting helps in many movements but we are trying to hit the basic movements that will elicit the most power and are needed for independent living.  These are squats, jumps, presses, pulling, picking things off the ground, running, and supporting things while they are overhead.  Imagine if you couldn't squat down to get on the toilet, or pick something off the ground. Now you would be in trouble.  This training helps the basic person who want to get into shape.  For those that are athletes, the EXACT SAME TRAINING WORKS because the core idea behind it is to give you a general physical preparedness.  The better athlete they are in those basic movements, the better overall athlete they will be.  And if they are  better general athletes, then you can lay all the skills and drills they train in their sport to be badass in their particular game.  What we do works.  Its why you see it seeping into all areas of sport and fitness.  You are part of something special.  Embrace it and become the you there is!!! FEEL THE BURN!!!!!


INFERNO Warm-up  x 3

Complete the following:

.         For Time: (15 min limit)

               4 Rounds:

                      400m Run
                      25 reps Pull-ups ..




Shoulder Complex:


              *1 rep= max reps shoulder press, max reps push press, max reps push jerk.  Must be able to get a min of 3 reps on the shoulder press.  Score highest weight and number of reps: 185/17 ..

MWOD: a quick and "easy" way to get more range on the shoulder and work the first rib [youtube https://www.youtube.com/watch?v=5v-8xEpVjZQ]