SIGN UP FOR YOUR CLASS ONLINE OR YOU WILL NOT BE ABLE TO JOIN FOR THAT CLASS.  DUE TO VERY FULL CLASSES, WE NEED EVERYONE TO SIGN UP AHEAD BEFORE THEY COME TO CLASS.  THERE WILL BE NO ADMITTANCE OTHERWISE.  THIS DOES NOT APPLY TO NEW OR VISITING PEOPLE!!!

"Ow Im hurt.  So now I need to cease all activity until my finger/wrist/shoulder/knee/elbow/etc is better".  We are all athletes here at the INFERNOs.  You are paying for the best workouts around.  but just because you aren't at your best doesn't mean that you should just go back to jogging.  Yes this will mean that you are doing something or somethings different than the rest of the group.  However, you can still get an amazing workout.  Lighten the load, and if you really lighten it then you can up the reps to make it so you are getting a more taxing workout.  Just because you cant do pull-ups kipping like you usually would, you can still do banded pull-ups ring rows, or even jumping one armed pull-ups.  If you need to use a rack to do squats while the rest of the group is doing hang squat cleans, no problem. If you cant do push-ups because you hurt your shoulder (probably from not putting your shoulder in the correct place to start with on push ups), then you can go to knee push ups, or we can take you off of push-ups and do sit ups, or even toes to bar.  Hopefully you are getting what I'm saying.  Our workouts are INFINITELY scalable and that means for everyone.  Don't let yourself sit out for a month because you think that no movement is good (now this doesn't mean that if you just hurt something and you need to give a day or two, that is fine.  I'm talking weeks).  Being the NEO-HUNTER/GATHERS that you all are, we want to "heal on the run".  Be smart about it.  Talk to the trainer about it.  We will get you through it!!

FEEL THE BURN!!!!

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"Double Duty"

INFERNO Warm-up x 3

Complete the following:

 

15 minutes to do the following:

     High Hang Squat Snatch

          3-3-3

     Hang Squat Snatch

          2-2-2

     Full Squat Snatch

          1-1-1

.

then......

.

2 Rounds: (20 min max)

     400m Run

     15 reps Toes to Bar

     25 reps Wall Balls (20#@10', 15#@10')

     35 reps Shoulder to Overhead (135#, 95#, or 15 straight)

     25 reps Wall Balls

     15 reps Toes to Bar

.

MWOD........some help for the wall balls for today!

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

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