CrossFit Infernal

Welcome to CrossFit Infernal

2301 East Yeager Drive #14, Chandler, AZ 85286

Providing Gilbert and Chandler Arizona with:
CrossFit • CrossFit Kids • Personal Defense • Olympic Lifting

We strive to provide the greater Gilbert and Chandler Arizona area with an outlet for CrossFit, Olympic Lifting, Weight Loss and Elite Fitness. Whether you're an athlete looking to reach a new level or simply interested in a fitter, healthier, higher quality of life, we encourage folks of every age, size and fitness level to contact us via phone or email (please give us notice so we can best accommodate your specific needs) and try an introductory month for only $90.

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CrossFit Kids at CrossFit Infernal

CLICK HERE FOR TIMES AND INFO >>

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**Announcements**

You can now order Zone/Paleo meals that will be delivered to the box starting Monday October 14th. *Orders must be placed the night before delivery 
Go to WWW.ZONEDIETSOLUTIONS.COM 

New Competitors WOD Category
will be designated by CRX

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Master the Movement of Your Bodyweight: Featuring Samantha Wright

This comprehensive seminar will be a series of classes that will address mastering the movement of your own bodyweight. The movements covered are those required of any athlete that hopes to achieve success as an Advanced-level CrossFitter or for any individual simply to gain kinesthetic awareness. The movements and skills we will cover include but are not limited to: muscle-ups, kipping pull-ups, handstand push-ups, handstand walking, kipping toes-to-bar/knees-to-elbows. We will also be learning the appropriate progressions to help the coach and athlete alike achieve these skills in a safe and effective way, as well as ways to address these movements with respect to any injuries or limitations you may have. All levels are welcome and encouraged to attend – from beginners to advanced-level competitors. You will receive individualized attention that addresses your needs, along with video review and ways to properly cue and correct your form.

2pm-4pm $20 a session. Contact Bonnie for more information. 480-577-7810

• Saturday, October 5th
• Saturday, October 19th
• Saturday, November 16th

Monday, October 14th

CROSSFIT 

Skill:

10 minutes of Handstand work

WOD:

17 minute AMRAP of...

5 Complexes: Squat Clean + Rt leg Lunge + Lt Leg Lunge (65/95),  CRX: (75/115)
10 HSPUs  CRX: Strict HSPU's
15 V-ups

ON-RAMP

Skills:

Clean & Jerk
Toes 2 Bar
Box Jumps

WOD:

8 minute AMRAP of...

8 Hang Clean & Jerks
8 Toes 2 Bar
8 Box Jumps

Tuesday, October 15th

CROSSFIT

Strength:

Overhead Squat (5-3-1) @ 75%, 85%, 95% of 1RM

WOD:

7 Rounds for time...

7 Ring Dips
7 Power Snatch (65/95),   CRX: (95/135)
7 Burpee Box Jumps (20/24),   CRX: (24/28) * Men use 45# plate on 24" Box.

OLY

With Barbell Only 

(x3) Strict Press, Push Press, Push Jerk & Split Jerk

(x3) Clean Pull: From mid-thigh, above knee & below knee

(x3) Clean High Pull: From mid-thigh, above knee & below knee

(x3) Power Clean: From mid-thigh, above knee & below knee

Then @ 50% 1RM,

(x3) Clean: from mid-thigh received in 1/4 squat

(x3) Clean: from above knee received in 1/2 squat 

(x5) complex: 1 Full Squat Clean + 2 Split Jerks 

Then @ 75% of 1RM,

(3x) Complex: 1st Pull with 2 second pause + Full Squat Clean 

(x3) Complex: Power Clean + 2 Front Squats + 1 Split Jerk

(x5) Full Squat Clean & Jerk 

Then @ 110% 1RM 

(x3) Clean Pull, Clean High Pull, 1st Pull with 2 second pause 

Wednesday, October 16th

CROSSFIT 

Strength:

Deadlift Deload (5-5-5) @ 60%, 65%, 70% of 1RM

'ASHLEY'S B-DAY WOD'

4 Rounds for time...
15 Toes 2 Bar
10 Heavy Clean & Jerk (95/135),   CRX: (115/155)
15 Pull Ups,   CRX: C2B Pull Ups
29 Double Unders

ON-RAMP

Skills:

Snatch
Push-ups
Sit-ups

WOD:

8 minute AMRAP of...
6 Hang Snatch
9 Push-ups
12 Sit-ups

Thursday, October 17th

CROSSFIT 

Skills: 

Tabata Ab Circuit 

Rest while setting up for WOD

WOD: 

4 Rounds for time..

8 Barbell Sumo High Pulls (65/95),   CRX: (75/115)

10 HR Push ups,   CRX: Deficit Push Ups using 45# Plates

12 One Arm KB Snatch, (Alt. Arm) (35/53)

OLY

With Barbell only, 

(x3) Snatch Pull: from hip, mid-thigh & above knee  

(x3) Snatch High Pull: from hip, mid-thigh & above knee 

(x3) Muscle Snatch: from hip, mid-thigh & above knee

(x3) Power Snatch: from hip, mid-thigh & above knee

(x5) Snatch Balance 

Then @ 50% 1RM, 

(x3) Snatch: from mid-thigh received in 1/4 squat 

(x3) Snatch: from above the knee received in 1/2 squat 

(x3) Snatch: from ground received in full squat 

(x5) Complex: 1 Power Snatch + 2 Overhead Squats 

Then @ 75% 1RM,

(x3) Complex: 1st Pull with 2 second pause + Power Snatch + OHS 

(x3) Full Squat Snatch with 2 second pause at bottom 

Then @ 110% 1RM,

(x3) Snatch Pull, Snatch High Pull, 1st Pull with 2 second pause 

Friday, October 18th

CROSSFIT 

Strength:

Find your 1RM Push Press

WOD:

"Death by Thrusters"
Ascending Thruster Ladder (65/95),   CRX: (75/115)
1st minute 1 thruster
2nd minute 2 thrusters
3rd minute 3 thrusters
Keep ascending in reps until you can't complete required reps in the minute.

One minute rest

Then...
EMOM 6 Burpee's until the last person fails on the thruster ladder. CRX: 8 Burpee's

ON-RAMP

Skills:

Front Squats
Burpees
Sumo Hi-Pulls (Barbell)

WOD:

3 Rounds for time..
8 Front Squats
12 Burpees
15 Sumo Hi-pulls (Barbell)

Saturday, October 19th

CROSSFIT 

TeamWOD