Life is all about "you get out what you put in."  And this goes for every part of your life: school, sports, friendship, and even your workouts here at the INFERNOs.  I know, i can hear you saying "Bill im working really hard and im breathing hard and im sweating like crazy!"  Im not saying that you arent but we will often times see people going really fast and not even coming close to full range of motion in the movements.  Are you still working hard and getting a good sweat on?  Sure, but it all depends on what you are hoping to get out of the workouts.  If you want to burn calories or lose more weight or increase your strength, then having a true full range of movement will force to the muscles to work for a longer time and for an increased distance as well as bring more muscle fibers into recruitment.  This will burn more, build more and be MUCH better than not having the full range.  Is it a waste to do half push ups or squats, not get your chin above the bar on pull ups, or not to get below parallel on wall balls?  No its not a total waste.  You will still get a decent workout. You will still sweat.  But you will NOT get the maximum out of it.  We will tell you to get that full range of motion, we will push you to do get the maximum you can out of the workout (this doesnt mean just go heavier and faster, it means better).  But if you choose not to do it then you are accepting the responsibility of not getting the most out of it.  Our promise to you is to offer you one of the best Crossfit Programs around with coaches that can and will help you to reach your goals, work around injuries, or just facilitate a great time.  But after that its up to you to put in the work, the right work, and then get out what you put into it:)



INFERNO Warm-up x 3

Complete the Following:



Thruster Party off rack (12 min)

.......0:00-3:00: 4 reps @60%1RM

.......3:00-6:00: 3 reps @70%1RM

.......6:00-9:00: 2 reps @80%1RM

.......9:00-12:00: 1 rep @90%1RM






17 min Continuous Clock:

5 min AMRAP:

.......10 reps Pull-ups

.......10 reps Box Jump Over (24/20, 2 feet on top is fine)

.......20 reps Double Unders (2:1 Single Unders)

3 min REST

4 min AMRAP:

.......8 reps Pull-ups

.......8 reps Box Jump Over

.......16 reps Double Unders (2:1 Singles)

2 min REST

3 min AMRAP:

.......6 reps Pull-ups

.......6 reps Box Jump Over

.......12 reps Double Unders (2:1 Singles)







MWOD:   Thruster and Pull-up mobbing