Constantly Varied...  this is the part of the training that shocks and surprises your body into changing and morphing itself into a better you.  We want to keep your body on its toes by constantly changing it up.  This isn't just changing the movements, its how you do the movements.  Maybe you are doing air squats one day, then you do heavy back squats the next day, and then medium weighted squats in a met con.  All the same movement but a very different attack on your body.  We also want to switch up the metabolic pathways your body is using.  We want to work in the true heavy anaerobic or Phosphogenic (0-90 seconds), the mid-anaerobic or Glycolytic (90-300 seconds), and aerobic or Oxydative (300- endless).  Even within these we want to keep you guessing so it may be light and fast, or heavy and as fast as you can go. Or it may be a moderate weight over the course of 15 minutes, or moderate weight in 30 minutes.  Coach Glassman says in his recipe and description of Crossfit and Fitness, routine is the enemy!

Mo'Vember!!!!!!  What moustache are you growing?  It is definitely a point of individuality.  IT depends on what you are able to grow but then its all about what you WANT to grow.  Make a statement!!!  Be bold with you stache!!!!

OPEN GYM FOR CURRENT MEMBERS TODAY HELD DURING THE INTRO TO THE INFERNO CLASS!!  

FEEL THE BURN!!!

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"3 Mo'! "

INFERNO Warm-up x 3

Complete the following:

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1)  800m run w Bumper (45#, 25#)

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then...

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2)  AMRAP in 8 minutes:

     5 reps Single Ring Pull-up

     10 reps Sumo Deadlift High Pull (115#, 85#)

     15 reps Slapping Push-ups.

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then...

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3)  Back Squat

     30 reps for time (255#, 175# or 70% of your 1RM)

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MWOD....setting your squat up right!

[youtube https://www.youtube.com/watch?v=7TIP8eNJmMg]

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