The weather has been amazing lately and its time for us to move a workout to the beach!  Whats everyone say about a workout at Avila Beach this Saturday at the normal 930am time!!!  Lets see how many people we can get to come out and have a little fun in the sun!  This will be a free workout and so we would love for all of you to bring a friend and get sweaty with us!  We can even all hang out and get a little vitamin D afterwards as well!!!

FOUNDATIONS CLASS THIS SUNDAY FOR THOSE MEMBERS THAT NEED IT AND ANYONE THAT WOULD LIKE TO GET THIS VALUABLE CLASS!!!   ITS A 3 HOUR CLASS THAT WILL CONCENTRATE ON THE 9 BASIC MOVES IN CROSSFIT.  SIGN UP AT THE GYM OR EMAIL SO WE KNOW YOU ARE COMING!!!

I will post a sign-up sheet for Stronger Faster Healthier products in the back room in the gym.  For any of you that would like to order something, please sign up on the sheet and give your money to the trainer.  Checks are to be made to Crossfit Inferno.  We will send the order in this Sunday so all money and orders need to be made prior. 

FEEL THE BURN!!!

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"Recuperation!"

INFERNO Warm-up x 3

Complete the following:

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5 Rounds of: (25 min time limit)

7 reps Shoulder to Overhead (185#, 125#)

Max reps CHIN-ups (hands facing you)

Max reps Push Over Push-ups

Rest 2 minutes

*Push Over Push-up are done like a regular push up but you will have 1 hand start on a 45# Bumper and the other on the floor.  When you push up you will come up hard and fast enough that you switch hands on the Bumper and the other hand goes to the floor and you lower to your chest.  Chest must touch the ground on each rep.  When you stop for longer than a count of 2 seconds, you have maxed out and are done.

Score 1st workout by totalling your chin-ups and push over push-ups and divide by 5.

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then...

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Snatch Balance [wmv][mov]

3-3-3-3

*Warm up first and then start your sets of 3.  See how heavy you can go!

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Post score of workout 1 and your max successful snatch balance to comments:

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