Leslie and John burning through Monday’s kettlebell swings! We kicked-off the week with tons of PR’s on the benchmark WOD “Helen!”

Wednesday’s WOD

Strength/Skill

10 minute ring dip volume training:

Complete a pre-set number of reps (depending on skill level) every minute on the minute for 10 minutes. If scaling, scale in order to successfully complete 3-5 reps each round.

A) banded ring dips, B) push-ups

Met-con

8 rounds for time:

• 10 burpees
• 15 jumping lunges
• 20 double unders
• 25 yard shuttle sprint

Rest 90 seconds between rounds.

A) JTs or Singles, B) Scaled jumping lunges, C) 6 rds, D) 4 rds

News and Announcements

Unfortunately the St. Paddy’s Day Scavenger Hunt previously scheduled for this Saturday, March 15th, has been canceled. Sorry guys. We’ll let you know if we reschedule it.

The Rev 1 Jump Ropes are finally here! Did you pre-order a jump rope? Come grab it ASAP. Need your own rope? Tired of relying on our old used ropes? Grab one of these speed ropes and finally master those nasty double unders! Right, Ed?!

Team X won another victory last week in the CFI Battle of the Sexes, although the score was a lot closer than the first week of the Open. Alright guys, it’s seriously time to rally. Get your friends in here this Saturday for 14.3! We gotta make a come back!

Snatches, Overhead Squats, Max 500 m Row

The infamous Wall Ball. We’ve seen it in the Open the last couple years. Will it make a come back in next week’s workout?!

Tuesday’s WOD

Strength/Skill

15 min EMOM:

• 1 squat snatch
• 2 overhead squats

You pick the weight and can adjust throughout.

A) split snatch, B) Cleans/front squats

Met-con

Max effort 500 m row!

News and Announcements

Shirts and tanks are ordered and should be done in a few weeks. If you missed your chance to pre-order, no worries. We’ll have some extras you can purchase once they come in. We’ll announce the due date for pre-order payments soon.

The Holiday Partner Challenge winners will be announced next week! Everyone improved a ton. We have no idea who’s going to come out on top. Can’t wait to find out once we’re done crunching the numbers!

Check out the CrossFit Intensify Open Leaderboards! See how you stack up at CFI so far: CFI WOMEN / CFI MEN.

You can create other custom leaderboards HERE. Just log-in and build your own leaderboard to see how you and your friends (or enemies) stack up so far in the Open.

Helen!

Coach Josie validating Open 14.1 scores. If you miss the deadline, she’ll be pissed. Submit your Open 14.2 scores on the Games website by Monday at 5pm!

Monday’s WOD

Skill

Kipping Pull-ups

Butterfly Pull-ups (advanced)

Met-con

“Helen”

3 rounds for time: 16 min CAP

• 400m Run
• 21 Kettlebell Swings (53/35)
• 12 Pull-ups

A) 53#/35# Russian swings, B) 35#/26# or lower KB, C) Banded Pull-ups (green or less), D) Jumping Pull-ups, E) 250m Run

News and Announcements

CrossFit Open participants, log-in and submit your Open 14.2 score by Monday at 5pm. CLICK HERE.

Competitors, join us from 7:00-8:30pm Mondays, Tuesdays and Thursdays for our Competition program workouts. If you can’t make it at those times, please join the regular class and/or do only supplemental skill work or strength training on the side following the Custom Workout Guidelines outlined in This Post.

Saturday, March 15th, is the 2nd Annual St. Paddy’s Day Scavenger Hunt! Join us at 6:30pm at Mama Pat’s house for a Potluck and scavenger hunt. You must wear green and must bring a toast! We’ll start with food then do the scavenger hunt around Eugene. New born babies are welcome! For more info, check out the event page in facebook: St. Paddy’s Day Scavenger Hunt. Please RSVP on facebook or call/text Mama Pat at 541-510-3671. Last year’s party was a blast! So come celebrate the Luck O’ the Irish with your fellow Irish and wanna-be-Irish CrossFitters!

Brooke “shadowing” Coach Ken. Brooke received her CrossFit Level-1 Training Certification and will start working in as a CFI coach! She started shadowing our coaches last week! Welcome her to our team. She’s going to make a great coach!

Sunday’s WOD (8 & 9 am)

10 min EMOM:

• 2 High-hang Squat Cleans

Pick the weight, you can adjust throughout. Work up to a heavy set of 2.

CFI Oly Club (10 am)

1 1/4 Front Squat 5RM

Hang Clean & Jerks

Yoga (4:30 pm)

First time? Come check it out for free!

After that it’s only $3.50-4.00 per class! To purchase a Yoga punch card, CLICK HERE!

News and Announcements

We’re crunching the numbers and finding our Holiday Partner Challenge winners right now! We’ll announce the winners as soon as we can. The suspense is killing us. Who’s winning all that ca$h?!

If you’re participating in the CrossFit Open and missed the workout on Saturday, please complete and submit this week’s Open workout by Monday at 5pm. Some times available for your Open workout: Sunday 12:00-1:30 (by request) and Monday 12:00-2:00. If those times don’t work, please give us a heads up when you’d like to do it and we’ll get you a judge.

Open 14.2

The Member Goal Board got a big update the other day. Find yourself up there (the names are in no particular order anymore, new members sometimes fill spots on the left side). Put up some goals! If you’re missing a member photo, you’re on our list! Please ask your coach to snap one of you next time you’re in.

Join us for another Open WOD Saturday! The classes are open to anyone. You don’t have to be participating in the Open to join in the fun. Members can still bring a friend for free too. We’ll be partnering up and taking down our 2nd workout of the CrossFit Open!

Saturday’s WOD

“Open 14.2″

A) regular pull-ups, B) banded pull-ups, C) jumping pull-ups, D) 75/55 or lower, E) front squats, F) 9 min AMRAP of 10 reps each

Please CLICK HERE for the official workout description, including Masters scaling options and movement standards.

News and Announcements

Last Saturday was full of awesome moments. The energy during these Open workouts is second to none! Should be another great day at the Box!

Every Saturday we’ll be tracking attendance for the 2014 Battle of the Sexes! Last week Team X came through with a narrow victory. The ladies showed us that the Open workouts don’t intimidate them. Can’t say the same for the guys…. Fellas, we have to rally this week. Drag your buddies in here. Time for a comeback. Every person who joins a Saturday class scores a point for their team! Let’s get that trophy, Dudes!

Push-up, T2B, Row, Sled Drag