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Partner Wheelbarrow – Saturday

3...2...1...go!

3…2…1…go!

Saturday’s WOD

20 min Partner AMRAP:

  • Shuttle Sprint 600 ft (partners alternate 100 ft shuttles)
  • 50 ft partner wheelbarrow
  • 30 push presses (45/35, alternating sets of 5)
  • 50 ft partner wheelbarrow (partners switch)
  • 20 jumping air squats (alternating sets of 5)

Notes

Just a little over a week until the start of the CrossFit 101 beginner’s program! Recruit a friend to join these basics classes and you’ll get a free shirt. For more information follow the link on the right. Share that page with your friends and family and get them in here! With your help we can bring life-changing fitness to others. We have flyers sitting at the front desk if you’d like to post those at your work or give one to a friend. Thanks for spreading the word!

 

Posted in Daily Posts by Zach Smith. Comments Off on Partner Wheelbarrow – Saturday

MB/BB Chipper – Friday

Kelley and Shanna getting stronger every day!

Kelley and Shanna getting stronger every day!

Friday’s WOD

For time:

  • 500 m row
  • 20 medicine ball cleans (20/14)
  • 20 medicine ball lunges
  • 250 m med ball run
  • 20 GHD sit-ups
  • 20 deadlifts (135/95)
  • 20 back squats (135/95)
  • 500 m row

Supplemental

Gymnastics

21-15-9 for time:

  • Butterfly Pull-ups
  • Kipping Ring Dips

Notes

The next CrossFit Intensify Olympic Lifting Clinic is Saturday, May 23rd! Registration is open now! Sign-up before it fills up. We have CrossFitters from around the state traveling here for this one-day clinic. This is the single best way to improve your weightlifting skills! It’s open to ALL SKILL LEVELS too! No matter who you are, you can improve at one of these clinics! For more info and to register, CLICK HERE.

Want to get stronger?! For most people the regular CFI programming is all they need right now. This general fitness program will build strength and conditioning. But if you’d rather focus on weightlifting or barbell movements are your main weakness in your WOD’s, then we recommend adding more strength training to your routine. In your search for the right supplemental programming, you have a few options: add in the CFI supplemental strength workouts and try to join us every Sunday (combine that with our regular programming, and you’ll get a healthy dose of weightlifting every week!), add in a squat program like the Hatch Squat cycle (for more information, contact us), or start following a comprehensive strength program like Coach Ben’s program at StonebergStrength.com. No matter what you choose, to turn weakness into strength, you have to put in the work. If you need help designing your program, contact us! We’re happy to help!

Posted in Daily Posts by Zach Smith. Comments Off on MB/BB Chipper – Friday

Handstand, Squat, L-sit, Chin-up Holds, Sprints – Thursday

Fun with handstands at last Saturday's partner workout! We've seen huge improvements in everyone's gymnastics skill. Today we'll continue to build on those skills!

Fun with handstands at last Saturday’s partner workout! We’ve seen huge improvements in everyone’s gymnastics skill lately. Today we’ll continue to build on those skills!

Thursday’s WOD

20 min AMRAP:

  • 30 sec handstand hold
  • 30 sec squat hold
  • Sprint 100 meters
  • 15 sec L-sit hold
  • 15 sec chin-up hold
  • Sprint 100 meters

Supplemental

Strength

10 min EMOM:

  • 1 power snatch
  • 1 hang squat snatch
  • 1 overhead squat

You pick the weight and can adjust throughout. Make it heavy!

Conditioning

For time:

  • Run 400 meters
  • 15 overhead squats (135/95)
  • 30 toes through rings
  • 12 overhead squats
  • 20 toes through rings
  • 9 overhead squats
  • 10 toes through rings
  • Run 400 meters

Notes

Today’s WOD is a little unconventional for CrossFit. We’re working on your gymnastic holds! This is a fantastic way to simultaneously train your core stability and strength, your stamina and your mental focus and fortitude. Try not to drop from any of your holds. If you do, it’s ok. Get right back into it. Our goal today (and almost every day) is to test our limits!

If you’re looking for a little extra on top of the WOD or would like to try something different so you can focus on your weaknesses (or just do your own thing), check out the Supplemental Workouts. They are listed here on the Blog, on the Supplemental whiteboard at the Box (by the changing rooms and kettlebells) and you can find them under the Supplemental track on Beyond The Whiteboard. These workouts are designed to offer a great complement to the regular CFI program. You can do them on your own or get a group together and do them in a class. If you ever have any questions, just let us know!

 

 

Posted in Daily Posts by Zach Smith. Comments Off on Handstand, Squat, L-sit, Chin-up Holds, Sprints – Thursday

Push Jerk, Double Under, KB, Burpee – Wednesday

The BAM's (aka Bad-Ass Mamas) of the morning know a thing or two about climbing ropes.

The BAM’s (aka Bad-Ass Mamas) of the morning know a thing or two about climbing ropes.

Wednesday’s WOD

Strength

Push Jerk 3-3-3-3-3

Conditioning

For time:

  • 30 double unders
  • 21 kettlebell swings (53/35)
  • 21 burpees
  • 30 double unders
  • 15 kettlebell swings
  • 15 burpees
  • 30 double unders
  • 9 kettlebell swings
  • 9 burpees

Supplemental

Conditioning

5 rounds for time:

  • 10 one-arm dumbbell snatches (50/35, alternating)
  • 200 meter sprint

Rest 30 seconds between rounds.

Notes

The Spring Forward Basics Program is coming to an end this week! We have two awesome groups graduating very soon! Next week there will be a short 1-week break between the Spring Forward classes and the start of the new CrossFit 101 Program. This will be a chance for our Spring Forward graduates to try out the regular CrossFit classes. Welcome these new faces into your classes! They’re new and motivated members of the CFI family!

If you know anyone interested in trying out CrossFit, but is intimidated, tell them about our CrossFit 101 Program that starts on May 4th! For more information just CLICK HERE. Share this link with your friends and family. If they sign-up, you’ll get a free shirt or a credit to your membership!

Posted in Daily Posts by Zach Smith. Comments Off on Push Jerk, Double Under, KB, Burpee – Wednesday

Kelly – Tuesday

The sun is out and Tony loves it! If you're setting up a custom workout or supplemental WOD, try using one of our outdoor mats and get some sun!

The sun is out and Tony loves it! If you’re setting up a custom workout or supplemental WOD, try using one of our outdoor mats and get some sun!

Tuesday’s WOD

“Kelly”

5 rounds for time:

  • Run 400 meters
  • 30 box jumps (24/20)
  • 30 wall balls (20/14)

Supplemental

Gymnastics

20-15-10-5 for QUALITY:

  • Wide Grip Strict Pull-ups*
  • Hollow Rocks
  • Superman Rocks

*Scale using bands if necessary to maintain good hollow position. Hands should be several inches outside shoulder width.

Notes

“Kelly” is our Benchmark Workout of the Week. She’s a great test of endurance and overall conditioning. As usual, we’ll have scaling option posted including a 3-round version and 4-round version with shorter distance and fewer reps. Come give her your best shot!

The North West Regional Tournament is a little over a month away. Now’s the time to plan the trip up to Tacoma to help cheer on CFI athletes Ben, Caitlin and DJ! It’s May 29-31 at the Tacoma Dome. To buy tickets search for the Tacoma Dome on ticketmaster.com. This year’s tournament will also include the Canada West Region so the competition will be even more intense. Be there!

Posted in Daily Posts by Zach Smith. Comments Off on Kelly – Tuesday