Thruster, Holbrook – Monday

 

The Johnson family finishing up their final task during Sunday's Easter WOD.

The Johnson family finishing up their final task during Sunday’s Easter WOD.

Monday’s WOD

Strength

Thruster 3RM

Met-con

“Holbrook”

10 rounds each for time*:

  • 5 thrusters (115/75)
  • 10 pull-ups
  • 100 m sprint

Rest 1 minute between rounds.

A) 95/65, B) 75/55 or less, C) banded pull-ups, D) jumping pull-ups, E) 7 rounds

P) Partner Option – Partners alternate full rounds, one person works while the other rests. Go for 14 or 20 rounds (7 or 10 each).

*On the CFI whiteboard we’ll only write up total time (minus 9 minutes rest) to keep things quick and simple. BTWB will ask for round times when you log today’s WOD. To figure out round time splits, simply record write down the start and finish time of each round during the WOD and plug those times in when you log your score on BTWB.

News and Announcements

The CFI Easter egg hunt was a blast! Thank you for all that participated. It’s always so much fun watching all the families work together.

The Salem Slaughterfest is this upcoming Saturday. There are gonna be over 15 CFI athletes competing! This competition was amazing last year, and we will once again ask the gym to rally and come cheer on our fellow CFI family members. All the teams are made up of a guy and a girl. There is also a masters competition where the Leiningers, and Team Cop a Squat (Andrea, and Bo Mac) will battle it out. We will see everyone there!

 

 

 

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Easter – Sunday

Last year's sled drag finale to the Easter Egg Hunt! Bring your kids and kick off your holiday with a fun WOD!

Last year’s sled drag finale to the Easter Egg Hunt! Bring your kids and kick off your holiday with a fun WOD!

Sunday’s WOD

Join us at 9:00 am for the….

CFI Easter Egg 20 min AMEAP!

As Many Eggs as Possible. Team up with your family and friends. Find the Easter eggs hidden around the Box. Each contains a task that you must do before you can claim the egg. The team with the most eggs at the beep will be victorious. Some tasks may be tough, some may be goofy. You must do whatever the egg says before you can move on to finding the next egg. A team can only have one egg in their possession at a time.

All other classes are canceled today.

Hope everyone has a happy Easter!

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Rope Climb, Shuttle Sprint, KB Swing – Saturday

Jeff mastering his double unders!

Jeff mastering his double unders!

Saturday’s WOD

20 min Partner AMRAP:

  • 4 rope climbs (alternating)
  • 300 ft shuttle sprint
  • 40 kettlebell swings (53/35 lbs)
  • 300 ft shuttle sprint

A) 1/2 rope climbs, B) 1/4 rope climbs, C) 2 rope pulls for each climb, D) 35/26 or lower KB

News and Announcements

Today is a fun partner workout with some rope climbs. So make sure you don’t forget your socks! If you have a friend who has been wanting to try out Crossfit, invite them to be your partner. It’ll make for a great first time experience!

This Sunday at 9:00 am is the CFI Easter Egg Hunt!  It’s going to be a AMEAP! As many eggs as possible. This is very family friendly, so we encourage as many family members and kids as possible. Everything will fun and very scaleable.

All other classes on Sunday are canceled for the Holiday.

Chipper

Chipper

 

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Chipper – Friday

Zo muscling up!

Zo muscling up!

Friday’s WOD

Strength/Skill

Tabata Hollow Rocks

Met-Con

For time:

  • 1000 m Row
  • 40 Box Jumps (24/20)
  • 30 Sumo-Deadlift High Pull (95/65)
  • 20 Ring Dips
  • 10 Handstand Push-ups
  • 400 m run

A) 20/16″ lower box jump, B) 75/55 or less SDHP, C) Scaled Ring Dips, D) Push-ups, E) Abmat HSPU’s, F) DB Presses

News and Announcements

The next Crossfit Intensify Olympic Lifting Clinic is set for June 21st! The cost for the whole day is $75 and you can REGISTER HERE. We sold out the last one, and we are excited to get the next one on the calendar. This will be a high energy,  one day clinic from 9:00am until 4:00pm. Be prepared to see massive improvements in your Snatch and Clean and Jerk!

These day long clinics are extremely beneficial. We will break down the movements, and teach them from the ground up, putting you on a path for success! The mind will naturally only absorb around 20% of the technique learned in a one hour session. Participants in the Olympic Lifting Clinic find it a lot easier to pick up exactly where they left off from their previous Oly session. This Clinic will sell out again so get in as soon as you can!

fri

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Bear Complex, Hang Power Clean, Burpee – Thursday

Lindsay fresh off her victory in the CFI March Madness Bracket pool, rocking the sumo deadlift high-pull!

Lindsay fresh off her victory in the CFI March Madness Bracket pool, rocking the sumo deadlift high-pull!

Thursday’s WOD

Strength

Bear Complex 3-3-3-3-3

Met-con

3 rounds for time:

  • 15 hang power cleans (135/95 lbs)
  • 15 burpees

A) 115/75, 95/65 or less

News and Announcements

First bear crawls, now the Bear Complex! If you have no clue what this is, that just means you need to stop and try out this awesome barbell combo.

The first wave of the new shirt order is here! Make sure you have the coach on hand assist you with your pre-order before you take it. We will have some extra shirts on hand so if you missed the pre-order, make sure you get in and take a look at them before they’re gone! All of the ladies tank tops will be on the next order along with some other mens sizes.

wed wb

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