Front rack lunges with 245 lbs? Ben’s definitely gearing up for another run at the CrossFit Games.

Tuesday’s WOD

Mobility

Met-con

“Hammer”

5 rounds, each for time:

• 5 power cleans (135/95)
• 10 front squats (135/95)
• 5 push jerks (135/95)
• 20 pull-ups

Rest 90 sec between rounds.

Record split times for each round.

A) 115/75, B) 95/65 or lower, C) banded pull-ups, D) jumping pull-ups, E) 10 pull-ups

News and Announcements

The New Year’s Resolution Program will start on January 6th. These beginner classes will be at 7:30am and 7:30pm, Mondays, Tuesdays and Thursdays. There will still be a regular class coached at 7:30am. It will be run simultaneous to the New Year’s class, just like Basics/Regular is now. There will not a be a regular class at 7:30pm. Depending on the number of participants in the New Year’s Program, we’ll let you guys know if supplemental training can be done during these times.

We’ve got some feedback on the squat rack additions on the pull-up cage. Safety is always a top priority at CrossFit Intensify. We’re working on a good solution to keep you guys safe. These squat racks are a big help during our busy classes on lifting days, but we understand your concerns. We’ll be smoothing them down and coating them in rubber sealant to prevent potential injury should someone hit them. If they bother you, please choose a pull-up station without hooks on both sides or move to the far wall.

Challengers! Make sure you’re logging all your workouts in BTWB! We will use your BTWB posts to track your attendance for the challenge. We no longer just use the whiteboard at the Box. Also, use your online log to track your PRs so you know right then and there that you broke a record and can celebrate with a tally on the PR board.

Deck of Death, Remix!

Hitting the weights with our first ever CFI Olympic Lifting Club workout. Join us Sundays at 10 for a great opportunity to work on your lifting!

Monday’s WOD

Skill

Handstand Technique

Met-con

“Deck of Death” – Remix

For time (20 min cap):

Flip cards from a standard 52-card deck (plus 2 jokers). The number of the card equals the number of reps you must complete (Face cards = 10, Aces = 15). The suit tells you which exercise to do.

• Hearts = Push-ups
• Diamonds = Sit-ups
• Spades = Mountain Climbers (L+R=1)
• Clubs = Lateral Jumps (L+R=1)
• Jokers = 20 Wall Balls (20/14 lbs – 10/9′)

A) box/bar push-ups, B) 14/10 or lower WB, C) scaled jumps, D) scaled MCs

P) Partner Version: One person works on the deck, while the other rows 500m, runs 400m, or does 80 double unders or 160 singles.

News and Announcements

Today we’re busting out the cards and flipping through the Deck of Death, but this time we’re mixing things up! The Deck of Death is a great workout and this version will surely do the trick too. Note the scaling option P for Partner Version. If working through a whole deck on your own isn’t your thing, partner up with someone and take it on as a team.

CFI Rope Climbing socks are in! We’ve got some rope climbs coming up again soon. Gotta protect those shins! Ask about them at the front desk.

The CrossFit Intensify Olympic Lifting Club’s first workout was a huge success! Want in on this great chance to work on your strength and Oly Lifting skills? Just join us at 10am on Sundays. If this Oly Club continues to grow and be more popular, you may see us host more of these workouts at other times during the week.

Looking for a little extra training? Whether you’re looking to compete or simply want some extra strength or skill work, we’ve put together two supplemental programs to help you reach your goals. They are now Open to everyone on Beyond the Whiteboard. Simply log-in and scroll over the avatar in the upper right corner and click on Your Tracks. From there you can follow the Competition Program and/or the Stoneberg Strength Program. Both are great additions to the regular program to help supplement your WODs. If you’d like to compete in CrossFit or for CFI’s Competition Team, please contact us before jumping in on these supplemental workouts. Send us an email outlining your fitness goals (short and long term) as well as 5 strengths and weaknesses when it comes to the exercises of CrossFit. We will help you focus your training in the right direction. If you’re simply looking for a little extra lifting, just try adding a few of the strength workouts to your routine before or after your regular CFI WOD.

Split Snatch & Oly Club

New Sunday Schedule! Regular Sunday classes at 8 & 9, then the CFI Olympic Lifting Club at 10.

Praying to the front rack gods!

Sunday’s WOD (8:00 & 9:00 am)

Skill

Split Snatch Technique

Strength

PR ELIGIBLE

15 min EMOM:

• 2 split snatches*

*1 for each leg, starting with your weak/uncomfortable leg first.

You pick the weight and can adjust throughout. Work up to a heavy 2-rep.

CFI Oly Club

Vanquish Warm-up

Strength: 5-rep Overhead Squat

Open Lifting: Snatches

News and Announcements

Today is the first day of the CrossFit Intensify Olympic Lifting Club! Our Oly Club workout starts at 10 am and will go until 11:30-12:00.

How’s it work? You don’t have to sign-up for anything or pay any extra fees. It’s free. All you have to do is show up at 10 on Sundays.

What’s the Oly Club workout? Every Sunday at 10 our Oly Club will start with a Olympic Lifting warm-up, then progress to a strength WOD of either front squats or overhead squats. Then, we’ll line up the barbells and work on either the clean & jerk or the snatch. This will be an open gym setting so there will be minimal group instruction, but lots of individualized coaching. We’ll have at least 2 coaches on hand to help everyone.

Who’s the Oly Club for? Anyone trying to improve their Olympic Lifting! It’s open to all skill levels. This is a great opportunity. If you’re an experienced lifter, the Oly Club will be the perfect time to focus on refining your skills. And even if you’re brand new to CrossFit and Oly Lifting, it’s a great way to learn the ropes and gain a better understanding of the lifts. However, if the idea of combining strength & Oly work into one longer lifting session intimidates you, or you’re more comfortable being introduced to the lifts in our regular class, please get up early and join us at 8 or 9 if you can.

We had a good turnout on Friday morning, despite the snow!

The 8:00 and 9:00 classes are canceled due to the weather and icy roads. The 12:15 CrossFit Kids is canceled as well.

We’ll still host classes at 10:00 and 11:00 though!

Saturday’s WOD

20 min Partner AMRAP:

• 5 burpee box jumps (24/20″)
• 10 hang power cleans (115/75 lbs)

While one partner works on the AMRAP, the other rows 500 meters. Once the rower finished 500 meters, the partners switch, picking up where the other left off.

Score total rounds and total distance rowed.

A) 95/65 or lower, B) 20/16 or lower

News and Announcements

The 8 & 9 am classes are canceled. CrossFit Kids is canceled. We’ll be open at 10 & 11 though! If you can make it in, we’ll be here ready to give you a great workout. If you’re snowed in, keep getting after it on your own. Check out our page of at-home/travel WODs under the resources tab above. There’s icy road out there! Stay safe!

Speaking of snow, don’t forget Saturday December 21st is our CrossFit Intensify Partner Snowman WOD and ugly Christmas sweater contest! Come build your CrossFit snowman. The person sporting the ugliest sweater wins a prize.

Then, Tuesday December 24th, Christmas Eve, we’ll be doing the infamous 12 Days of Christmas workout. No better way to burn off that Holiday food!

Christmas Eve the Box will be closing early! Our last class of the day will be 3:30 pm. We’ll close at 4:30 pm.

Capacity Test

Anthony M and Bo C (The Italian Stallions) fighting hard through the Partner AMRAP. Make sure you’ve logged all those Challenge WODs!

Friday’s WOD

Skill

Skin the Cats!

Met-con

As many reps as possible:

• 4 min Row (for calories)
• 1 min Rest
• 3 min Kettlebell Swings (53/35)
• 1 min Rest
• 2 min Back Squats (100%/75% body-weight)
• 1 min Rest
• 1 min Shoulder-to-overhead (95/65)

A) 75%/50% body-weight squats, B) 75/55 or lower S2O, C) 53/35 Russian swings, D) 35/26 or lower KB

News and Announcements

In case you missed yesterday’s announcement of our New Year’s Resolution Program, please scroll down to yesterday’s post for all the details. Remember, refer a friend and you get a New Year’s t-shirt! Registration in the Program makes a great gift too!

The CrossFit Intensify rope climbing socks are finally here! These double-welted knee-high socks are perfect for protecting your shins during rope climbs or deadlifts, plus they’re decked out with the CFI logo and INTENSIFY down the sides. They’re $20 for a pair. Get a pair and keep them in your gym bag so you never have to worry about forgetting those long socks on rope climbing days.

One of the main goals of our new coaching schedule is to build in consistency between you and your coach. If you’re a regular at a certain time, you can expect to consistently work with only one or two coaches throughout the week, whereas before you were working with 3-5 coaches. You and your coaches will get to know each other way better, making it a better experience for everyone. Please let us know your thoughts and feedback! Drop us a note in our member feedback box. We’d love to hear it, good or bad!

Jump touch, Deadlift, Handstand Push-up