I want to thank Dr. Steve Tullius of Tullius Chiropractic for coming and doing his presentation of Chiropractic and wellness.  It was some amazing information and for all of you who signed up for his $35 consultation, all of that money was donated to the Wounded Warriors Foundations!!!  Thank you very much Dr. Tullius!!!!!

And speaking of the Wounded Warrior Foundation, we will be hosting the Fight Gone Bad V annual benefit workout that will support three causes this year: the Wounded Warriors Foundation, Livestrong (Lance Armstrong Cancer Foundation) and the Crossfit Foundation.  It will be a great time to do an insane workout and raise some money for these unbelievable causes.  The date for the event is Saturday September 25th, 2010.  We are signing folks up to be part of the main team now.  Click on the link in the side bar and sign up as CROSSFIT INFERNO for your team. Ill have donation information up soon!!  But lets get ready to do this!!!  Our goal this year is $10,000!!!  Lets get on it!!!

We will be having our Foundation Class this Saturday from 7am-10am.  We will be going over the 9 basic moves in Crossfit and help you to feel the correct way to move.  If you are interested in attending or our one of our unlimited members, please email us at crossfitinferno@gmail.com so we have an idea of who is coming!  See you then!!!

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"Moving Quickly"

INFERNO Warm-up x 3

Complete the following:

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Snatch Balance

12min to find your 1RM

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4 reps of 50m sprint on 30 secs

4 rds of Deadlift 15 sec max reps/15 secs rest(245#, 155#)

4 reps of 50m sprint on 30 secs

4 rds of Power Cleans 15 sec max reps/15 sec rest(155#, 105#)

4 reps of 50m Sprint on 30 secs

4 rds of Shoulder to Overhead anyway 15 sec max reps/ 15 sec rest(115#, 75#)

4 reps of 50 m Sprints

*Each set of moves is a total of 2 minutes and there is only 15 secs break between each of the different moves. Total wod time is 15:30

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