We will have our FOUNDATIONS CLASS this Saturday starting at 7am for all of those new members that need it and anyone that would like to sign up for it.  You do not need to be a member to sign up for this class.  This is a 3 hour class that will give you detailed coaching on the 9 basic movements in CrossFit: Squat, Front Squat, Overhead Squat, Deadlift, Sumo Deadlift Highpull, Clean, Shoulder Press, Push Press and Push Jerk.  Please email to crossfitinferno@gmail.com to sign up!

Faith in your training.......everyone wants to see improvements when they are training.  Whether its losing weight, gaining strength or getting faster, none of it happens overnight.  It takes time and patience.  This is why they say "good things come to those who wait".  Crossfit training is not a 12 week program.  Its not a magic pill or a supplement.  Its a lifestyle.  The way we train, the way we eat, the way we rehabilitate, the way live is all a choice.  If you live the CrossFit way of life, then it should enter in to everything you do.  We train "constantly varied, functional movements done at high intensity over broad time and modal domains".  We eat as whole, unprocessed food as possible, leaving out things that our bodies were not made to take in.  We rehab our injuries not by ceasing all movement, but by modifying our movements either by lowering weight, or if a particular body part needs even more care, doing everything we can without the use of that injured part.  We live our live to try new things and be as active as possible, getting enough sleep, enjoying time with friends and family.  If you want gains, take the time to stick to what you are doing.  Just because you aren't seeing the results you want doesn't mean the program isn't working.  Re-evaluate what you are doing.  Ask the coaches what else you need to do to get back on track.  We will you get there. Have faith and have patience.  Keep up the good work!!!

FEEL THE BURN!!!!!

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"A Powerful WOD"

INFERNO Warm-up x 3

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Complete the following:

30 reps Power Cleans (185#, 125# or 65% of 1 reps max)

400m run

20 reps Power Cleans

400m run

10 reps Power Cleans

400m run

5 reps Power Cleans

400m run

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