TOYSFOR TOTS BASKETS ARE IN THE GYM!!!!  BRING A TOY AND GET AN EXTRA SUBMISSION FOR SHAWN AND ADAMS "CREATE A SHOE" CONTEST!!!  HELP SOME NEEDING KIDS AND MAYBE YOUR SQUAT CLEAN AT THE SAME TIME!!!!

STARTING THE BEGINNING OF NEXT YEAR, OUR PRICES WILL BE GOING UP $20 ACROSS THE BOARD.  IF YOU ARE A CURRENT AUTO PAY MEMBER WITH US, YOUR PRICE WILL STAY THE SAME.  GET YOUR MEMBERSHIPS IN TODAY!!!  AS LONG AS YOU STAY CURRENT WITH YOUR MEMBERSHIP WITH US, YOUR COST WILL STAY THE SAME!!!!

As adults, we forget about learning.  We think we have it all down.  In reality, we make sure to stay far away from things that we may not be good at, or things that we have to learn how to do because we might look bad.  This is a huge reason from people not wanting to give the INFERNO a try.  Now all of you members have been able to somehow decide that you wanted to come in and do this crossfit stuff.  We thank you for coming in!  But we also know that we will expose you to movements, or weights that you don't think you can do.  We want you to NOT WORRY ABOUT IT!!!  The only job you have when you come through our doors is to better yourself.  Don't let thoughts of "I cant" or "its too hard, or too heavy" even enter your head.  Have fun with it all!  Positive thoughts become positive actions.  Positive actions become successes.  There is no failure here!!!  So even if it seems like you are having a bad day or not able to do what you think you can, do let it wear on you.  Root on your team, enjoy some loud music, feel the sweat running down your face!  It really is a good day:)  Glad you are here!!

 FEEL THE BURN!!!!

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"One Heavy Bar"

INFERNO Warm-up x 3

Complete the following:

 

5 Rounds:

     5 reps Push Press (205#, 135#)

     10 reps Back Squat (205#, 135#)

     15 reps Deadlift (205#, 135#)

     *same weight for all moves and no rack

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then.....

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3 Position Squat Clean

     3-3-3-3 touch and go off ground

     *Hold at each of the 3 positions for a count of "2", then finish from a squat clean from the last position.  1)  2" off the ground, 2) just below the knee, 3)  mid thigh, then finish the squat clean.

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MWOD........do you think about your ankles in the squat??

[youtube https://www.youtube.com/watch?v=_Gwgm3s2EQ0]

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