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Clean – Sunday

1:00 at Emerald Park. Be there.

Sunday, 1:00, Emerald Park. Be there.

Sunday’s WOD (8:00 & 9:00)

Every 2:00 for 14:00 (7 sets):

  • 3-position clean

Build up to the heaviest 3-position clean possible.

Then, every 1:00 for 5:00:

  • 3-position clean (80% of that heaviest set)

Oly Club (10:00-12:00)

Every 2:00 for 10:00 (5 sets):

  • 4 front squats

Then, Clean & Jerk Practice.

Notes

CFI BBQ and potluck today at 1pm at Emerald Park in Eugene. Come join us as we celebrate Memorial Day Weekend and summer! Lots of good food and good people means good times. Be there!

Memorial Day Murph hours on Monday: 8:30, 9:30, 10:30 am, then 3:30, 4:30 and 5:30 pm. All other classes are canceled. Please join us as we honor America’s troops and fallen heroes.

Posted in Daily Posts by Zach Smith. Comments Off on Clean – Sunday

Oly Clinic & Butt-kicker at the Butte – Saturday

cfiolyBenToday we’re hosting the CrossFit Intensify Olympic Lifting Clinic.

Regular Saturday classes at the Box are canceled.

Clinic Participants: Please check your email for important information.

 

CFI WOD (9:00am!)

“The Butt-kicker at the Butte”

Meet us the base of Kelly Butte in Springfield. We’ll meet in the parking lot in front of Subway and Value Village at the corner of Prescott Ln and Centennial. From there we’ll run around and up the Butte! The course is about a mile. Along the way we’ll stop at 5 checkpoints to do 10 push-ups and 20 squats! This is a tough but rewarding hill run for anyone and everyone! Bring family, friends and dogs! Join in on the butt kicking!

 

Notes

Missed your chance to get in on this clinic? It will be back in a few months. Keep your eyes peeled!

Also, remember every Sunday at CrossFit Intensify we host Olympic Lifting Days! The Sunday classes always focus on Olympic weightlifting, including 1-hour classes at 8:00 and 9:00 am, and a special 2-hour Oly Club class 10:00-12:00!

Come work on your Olympic Weightlifting! You’ll see big-time results and understand why we practice and love these lifts so much! Join us every Sunday!

Posted in Daily Posts by Zach Smith. Comments Off on Oly Clinic & Butt-kicker at the Butte – Saturday

GHD Sit-up, Front Squat – Friday

Casey Huntington's been working his butt off in the mornings!

Casey Huntington’s been working his butt off in the mornings!

Friday’s WOD

21-15-12-9-6 reps for time:

  • GHD sit-ups
  • Front squats (135/95)

Supplemental

2 rounds, each for time:

  • Run 250 meters
  • 15 Russian kettlebell swings (70/53)
  • 25 burpees
  • 15 Russian kettlebell swings
  • Run 250 meters

Rest 5 minutes between rounds. Go as fast as possible but keep the two times within 10 seconds of each other.

Notes

Not in on Saturday’s Olympic Lifting Clinic? Join us at 9am for the Butt-kicker at the Butte! We’ll meet in the parking lot in front of Subway at the corner of Prescott and Centennial in Springfield. Be ready for a fun mile run around and up the Kelly Butte with some push-ups and squats along the way. This is a great workout for everyone. Bring family, friends and dogs!

Join us this Sunday, May 24th, at 1 pm at Emerald Park off River Road in Eugene for our Memorial Day Weekend BBQ and potluck!

The Regional tournaments are underway! The CrossFit Games Regional stage is the final qualifying step before the Reebok CrossFit Games. The first 2 regions kicked things off last weekend. Our region, the West Region, will be Friday-Sunday, May 29-31 at the Tacoma Dome in Washington. CFIers DJ Larson and Caitlin Ritchey will be representing us in the individual competition! Unfortunately Coach Ben Stoneberg had to bow out due to a back injury, but he’s fired up to make it back next year. For all the latest on the CrossFit Games Regionals, CLICK HERE.

Posted in Daily Posts by Zach Smith. Comments Off on GHD Sit-up, Front Squat – Friday

Seated Box Jump, Handstands, Row Intervals – Thursday

Photo May 12, 5 18 06 PMThursday’s WOD

Skills

4 rounds for QUALITY:

  • 5 seated box jumps
  • 30 sec handstand hold

Conditioning

3 x 1000 meter row

Rest 3 minutes between efforts.

Supplemental

Strength

Every 2:00 for 10:00 (5 sets):

  • 5 push presses

Build up to a 5RM.

Gymnastics

7 min AMRAP:

  • 3 muscle-ups*
  • 6 burpee pull-ups

*Scale with a challenging step in a muscle-up progression. For example, false-grip ring rows transitioning to the bottom of the dip.

Notes

Scheduling reminders:

This Saturday, May 23rd, regular classes are canceled for the CrossFit Intensify Olympic Lifting Clinic, BUT we’re now hosting a special WOD we haven’t done in a while: THE BUTT-KICKER AT THE BUTTE! Meet us at the base of Kelly Butte at 9am on Saturday, in the parking lot in front of Subway at the corner of Prescott Ln and Centennial in Springfield. We’re doing our fun mile-long hill run around and up Kelly Butte! We’ll stop along the way at 5 checkpoints to do some push-ups and squats. This is a great workout. If you’re not in on the Clinic, BE THERE!

Next Monday, May 25th, for Memorial Day Murph we’ll be hosting workouts only at 8:30, 9:30, 10:30 am, 3:30, 4:30 and 5:30 pm. All other classes are canceled, including CrossFit 101. All 101 participants are encouraged to join us for this special Memorial Day workout to honor our troops and fallen heroes.

Posted in Daily Posts by Zach Smith. Comments Off on Seated Box Jump, Handstands, Row Intervals – Thursday

Hip Extension, Grasshopper, Ring Dip, Rope Climb, Run Chipper – Wednesday

Dead bugs! One of our new favorites.

Dead bugs! One of our new favorites. Way harder than you think. :D

Wednesday’s WOD

For time:

  • 50 hip extensions
  • Run 400 meters
  • 40 grasshoppers
  • Run 400 meters
  • 30 ring dips
  • Run 400 meters
  • 5 rope climbs
  • Run 400 meters

Supplemental

Every 1:30 for 12:00 (8 sets):

  • 3 deadlifts

Build up to a 3RM, tap and go.

Notes

Saturday, June 6th we’re hosting a special fundraiser workout to help CFIer Heather Parker after her radiation treatment in her fight against cancer. We’re calling Burpees for Heather! Donations will go to Heather and our Relay for Life fund to support the American Cancer Society. We’ll host a fun burpee-based workout and we’re asking for $10 donations, or you can simply donate whatever you can. Every penny counts. Raffle tickets will go on sale that day for $5 and stay available until we draw winners at the Relay for Life Fundraiser in July.

We’re now accepting donations for the raffle prizes! Got a company gift card? Or a gift basket? Or something special you think someone else could use? Please donate it to our Raffle Prize Pool to help us sell those raffle tickets! Thank you!

Posted in Daily Posts by Zach Smith. Comments Off on Hip Extension, Grasshopper, Ring Dip, Rope Climb, Run Chipper – Wednesday