If someone asked you, an INFERNITE, what your definition of world class fitness was, what would tell them??  If you dont have a nice packaged definition, here is one for you:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports"--Greg Glassman

This right here simplifies it all!!

FOUNDATIONS CLASS WILL BE HELD THIS SUNDAY STARTING AT 8AM!!!  BE PREPARED FOR 3 HOURS OF SPECIFIC INSTRUCTION ON THE 9 BASIC MOVES OF CROSSFIT!!!!!  EMAIL  US OR SIGN YOUR NAME UP AT THE GYM SO WE KNOW YOU ARE COMING!!.

FEEL THE BURN!!!

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"Double Doubles"

INFERNO Warm-up x 3

Complete the following:

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Tabata 1

Deadlift (255#, 155#)

Double Unders

*This is set in the normal tabata of 20 seconds on and 10 seconds rest.  However one round here is 20 seconds of Deadlift, 10 seconds rest, 20 seconds of Double Unders and 10 seconds of rest.  Total time for this workout is 8 minutes.

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Rest 8 minutes...... then.....

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Tabata 2

Snatch (95#, 65#)

Kettle Bell Swings (53#, 35#)

*This will be done the same way as the first double tabata.

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