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Hang Power Clean, Row, Run – Friday

Tyler has been absolutely crushing workouts at 5:30am!

Tyler has been absolutely crushing workouts at 5:30am!

Friday’s WOD

Strength

Hang Power Clean 3-3-3-3-3

Conditioning

For time:

  • Row 1,000 meters
  • Run 1 mile

Notes

The second workout of the 2015 CrossFit Open, Open workout 15.2, was just announced. For all the details please CLICK HERE. 

We’ll be programming Open workout 15.2 on Saturday, just like last week. And just like last week we’ll be posting all the scaling options and a partner version so anyone and everyone can have a great workout!

If you’re participating in the Open and can’t make it in on Saturday, please let us know so we can find a time for you to do the workout before the Monday 5pm deadline.

We’re pumped for week 2 of the Open! Go CFI!

Supplemental

Gymnastics 

5 rounds for time:

  • 1 rope climb
  • 10 burpees
  • 1 rope climb
  • 30 double unders
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KB Swing, Push-up, Squat, Ring Row, Burpee – Thursday

Coach Anthony taking down 15.1!

Coach Anthony taking down 15.1!

Thursday’s WOD

3 rounds for max reps:

  • 1 minute kettlebell swings (53/35)
  • 1 minute push-ups
  • 1 minute air squats
  • 1 minute ring rows
  • 1 minute burpees
  • Rest 1 minute

Notes

Open workout 15.2 is announced Thursday night at 5:00! For all the details, check out the live Open workout announcement at Games.CrossFit.com.

Get your friends and family in here for our Spring Forward Basics Program! It’s not too late to join! For more information, please CLICK HERE. This is the perfect way to get someone started in CrossFit!

If you’re looking for a little extra practice with a particular aspect of CrossFit, please check out our Supplemental workouts. We program extra strength, gymnastics and conditioning workouts every week. You can find them at the bottom of every blog post and posted on the Supplemental whiteboard at the Box. Put in a little extra practice and turn your weaknesses into strengths!

Supplemental

Strength

Behind-the-neck Jerk 1-1-1-1-1-1-1

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Thruster, Lunge, Double Under – Wednesday

TaLisa (front right) is making a great comeback after knee surgery!

TaLisa (front right) is making a great comeback after knee surgery!

Wednesday’s WOD

Strength

Thruster 2-2-2-2-2-2-2

Conditioning

5 rounds for time:

  • 10 front-rack lunges (115/75)
  • 40 double unders

Notes

Upcoming events at CFI!

The next 4 Saturdays we will again host Open workouts! Just like last Saturday, these workouts will always be posted with a Partner version if you’d still like to bring-a-friend for free like all our other Saturdays. Open workout 15.2 is announced Thursday night!

Saturday, March 28th, at 12:30 at the Box we’re hosting a CrossFit Intensify lunch Potluck to celebrate the last Open workout! For several reasons we had to keep our annual Potluck in March, so we’ll be doing it early this year. If we don’t know the winning side of the 2015 Battle of the Sexes by then, then we’ll all share in cooking duties! Mark your calendars!

Sunday, April 5th, at 9:00am is the 4th annual CrossFit Intensify Easter Egg Hunt! Come celebrate Easter Sunday with friends and family. Anyone and everyone, especially the kids, are welcome to our fun Easter Egg Hunt WOD! All other classes will be canceled for the Holiday.

Supplemental

Conditioning

5 rounds for time:

  • Sprint 150 meters
  • Farmer Carry 100 meters (70’s/53’s)
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Diane – Tuesday

Mike getting under it!

Mike getting under it!

Tuesday’s WOD

Conditioning

“Diane”

21-15-9 for time:

  • deadlifts (225/155)
  • handstand push-ups

Skill

10 muscle-ups for time.

Notes

Congrats to Darrell Fairbanks, the winner of the New Year’s Resolution Program Workout Improvement Challenge! Darrell improved his Baseline time by over 3 minutes in just 2 months! Very impressive improvement. Him and his wife Hailey will be moving on to the regular classes this month. We’re excited to continue to see them improve!

It’s not too late to get your friends in here for our Spring Forward Basics Program! For more information please follow the link. Share this link with your friends and get them in here! New folks can start any time in the 8-week program. This is a perfect way for a beginner to ease into CrossFit!

Supplemental

Conditioning

For time:

  • 1000 meter row
  • 20 GHD sit-ups
  • 750 meter row
  • 40 toes-to-bar
  • 500 meter row
  • 60 abmat sit-ups

 

 

Posted in Daily Posts by Zach Smith. Comments Off

Wall Ball, Seal Walk, Run – Monday

Team CrossFit Intensify taking on Open 15.1! Saturday morning was a blast! Can't wait for next weekend!

Team CrossFit Intensify taking on Open 15.1! Saturday morning was a blast! Can’t wait for next weekend!

Monday’s WOD

7 rounds for time:

  • 15 wall balls
  • 50 ft seal walk
  • 250 meter run

Notes

Monday night at 5pm is the deadline to submit scores for the first CrossFit Open workout! To submit your score CLICK HERE.

Are you signed up for the Open and still need to do the Open workout? Please contact us.

Supplemental

Gymnastics

For QUALITY:

  • 15 Strict Chest-to-bar Pull-ups
  • 15 Strict Ring Dips
  • 15 Hollow Rocks
  • 15 Strict Chin-ups
  • 15 Push-ups
  • 15 Hollow Rocks

Strength

Overhead Squat 4-4-4-4-4

Posted in Daily Posts by Zach Smith. Comments Off