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Thruster, Overhead Squat, Push Jerk, Run – Saturday

Marcelo and the big 5:30 class doing work!

Marcelo and the big 5:30 class doing work!

Saturday’s Partner WOD

Performance

With a partner, divvy up the reps and go for time:

  • 100 thrusters (95/65)
  • 400 m run (together)
  • 100 overhead squats (95/65)
  • 400 m run
  • 100 shoulder-to-overhead (95/65)
  • 400 m run

One person works while the other rests.

Fitness

  • 80 thrusters (75/55 or lower)
  • 400 m run (together or alternate 200 m)
  • 80 overhead squats (75/55 or lower)
  • 400 m run
  • 80 shoulder-to-overhead (75/55 or lower)
  • 400 m run

The Basics

  • 60 thrusters
  • 250 m run
  • 60 front squats
  • 250 m run
  • 60 shoulder-to-overhead
  • 250 m run

Notes

It’s Saturday Bring-a-Friend-Free Day! Who will you bring?! Buddy up with a friend and take on this workout as a team. But don’t worry, as you can see we have workout options for anyone. Each group (Performance, Fitness and The Basics) can be customized too if additional modifications are necessary. That’s where our coaching comes in. So get your friend in here and help them try CrossFit!

In yesterday’s blog post, we called for your help! If you guys could take a minute or two and review one of our Google Pages, we’d greatly appreciate it! Your reviews make us more visible online and help us bring CrossFit to more new people. For more information on how you can help CrossFit Intensify continue to grow, please read Friday’s post.

 

 

Posted in Daily Posts by Zach Smith. Comments Off on Thruster, Overhead Squat, Push Jerk, Run – Saturday

Shoot Through, Overhead Squat – Friday

Cait still training her butt off to make it to the Games. This year's season may be over, but training for next year starts NOW!

Cait still training her butt off to make it to the Games. This year’s season may have just finished, but training for next year starts NOW!

Friday’s WOD

Performance

21-18-15-12-9-6-3 reps for time:

  • shoot throughs
  • overhead squats (95/65)

Fitness

21-18-15-12-9-6-3 reps for time:

  • shoot throughs (elevated) or knee-ups
  • overhead squats (75/55 or lower)

The Basics

21-15-9-6 reps for time:

  • shoot throughs (elevated), knee-ups or leg-ups
  • front squats

Supplemental

Gymnastics

7 rounds for time:

  • 3 bar muscle-ups (or 6 chest-to-bar pull-ups)
  • 9 toes-to-bar

Notes

CrossFitters, we need your help!

Do you enjoy your experience at CrossFit Intensify? Want to tell others how much you like CrossFit Intensify? Would you like to help grow our community and share CrossFit with more people?

Then, please take a minute to review us on Google. Around 60% of searchers use Google to find local businesses and reviews are the single best way to boost our standing in the search results. CrossFit Intensify West needs the most help since it’s brand new!

So, when you get a chance, please click one of the links below and drop us a review. We’d love to hear from you.

CrossFit Intensify West

CrossFit Intensify Mohawk

As always, you can drop us an anonymous note HERE or in the Member Feedback box at Mohawk if you’re not enjoying your experience at CFI or you have constructive feedback. We want to constantly improve and your feedback is critical. 

Posted in Daily Posts by Zach Smith. Comments Off on Shoot Through, Overhead Squat – Friday

Row Intervals – Thursday

Things are picking up out West!

Things are picking up out West!

Thursday’s WOD

Performance & Fitness

10 x 250 m row

1 min rest between.

The Basics

7 x 250 m row

1 min rest between.

Supplemental

Strength

Every 1:00 for 10:00 (10 sets):

  • 2 power cleans (tap & go)

Build up to a 2RM.

Then, immediately into every 1:00 for 5:00 (5 sets):

  • 2 power cleans (tap & go) at 80% 2RM.

Conditioning

10 min AMRAP:

  • 1 squat clean (90% 1RM)
  • 8 pull-ups
  • 25 double unders

Notes

Cherry pickers! Get your butts in here! Row intervals always bring out some Cherry Pickers who avoid working out. Maybe they don’t like rowing. Or maybe they justify a rest day because the workout seems “boring.” This type of cardiovascular interval training is an essential piece of your fitness. You may not like it, but it’s good for you. Get your butt in here!

Also, keep in mind that we post the Supplemental workouts so you can choose to do something additional or instead of the WOD to support your personal goals. If the WOD isn’t enough or doesn’t fit in your personal fitness plan, then please try one of these workouts. You can have the coach help you get setup during a class or do it on your own. As with any workout, they can be scaled to any level. Just let us know if you need help! That’s what we’re here for! Just whatever you do, don’t skip working out! Get in here!

Posted in Daily Posts by Zach Smith. Comments Off on Row Intervals – Thursday

Helen – Wednesday

CFI's newest coach, Coach Kristen, showing us big-time extension with her power snatch! Coach Kristen will be working in over at CrossFit Intensify West! We're stoked to have her on the team!

CFI’s newest coach, Coach Kristen, showing us big-time extension with her power snatch! Coach Kristen will be working in over at CrossFit Intensify West! We’re stoked to have her on the team!

Wednesday’s WOD

“Helen!”

Performance

3 rounds for time:

  • 400 m run
  • 21 American kettlebell swings (53/35)
  • 12 pull-ups

Fitness

3 rounds for time:

  • 400 m run
  • 21 American or Russian kettlebell swings (53/35 or lower)
  • 12 pull-ups (regular or scaled)

The Basics

3 rounds for time:

  • 250-400 m run
  • 21 Russian kettlebell swings
  • 12 jumping pull-ups

Supplemental

Conditioning

5 rounds for time:

  • 12 back-rack walking lunge steps (135/95)
  • 8 ring dips
  • 150 m sprint

Notes

The next CrossFit Intensify Challenge will be coming this September! We want to make sure we design an awesome challenge for you guys, so we’re taking a little extra time to put this one together. It will be a partner challenge, so get ready!

Did you know you get free swag and discounts for referrals? Recruit a friend to join CFI and we’ll give you a little kick-back for your hard work! We want to thank you guys for helping us grow!

Please help us conserve towels! Since we introduced those cloth towels, you guys have been doing a great job of cleaning up and staying sanitary while saving on paper. But the cloth option is only affordable if we conserve and share. Please limit your towel usage as much as possible. Please share 1 or 2 towels to disinfect everyone’s equipment at the end of class. This will go a LONG way in ensuring that we can keep this great service well into the future. Thank you CrossFitters!

Posted in Daily Posts by Zach Smith. Comments Off on Helen – Wednesday

Burpee Box Jump, Hollow Rock, Double Under – Tuesday

Mel and Tony working hard on the Westside!

Mel and Tony working hard on the Westside!

Tuesday’s WOD

Performance

Every 1:00 for 21:00, alternating between (7 sets of each):

  • 1st min – 10 burpee box jumps (24/20)
  • 2nd min – 15 hollow rocks
  • 3rd min – 50 double unders

Fitness

Every 1:00 for 21:00, alternating between (7 sets of each):

  • 1st min – 8 burpee box jumps (24/20 or lower)
  • 2nd min – 10 hollow rocks (regular or scaled)
  • 3rd min – 20-40 double unders (or 40-60 singles)

The Basics

Every 1:00 for 21:00, alternating between (7 sets of each):

  • 1st min – 6 burpee box jumps or regular burpees
  • 2nd min – 20 sec plank hold
  • 3rd min – 40 single unders

Supplemental

Strength

Every 1:30 for 12:00 (8 sets):

  • 3 pause back squats (3 sec pause in the bottom)

Build up to a heavy 3-rep!

Notes

Still haven’t check out CrossFit Intensify West? Go give it a shot over there. Drop in and check us out on the Westside! For more information on CFI West, please CLICK HERE.

Bring on those Facebook check-ins! Let’s finish this month’s fundraising strong with a big wave of check-ins! How does it work? Just check-in at CrossFit Intensify Mohawk or CrossFit Intensify West on Facebook and Sweat Angels will make a small donation to Best Friends Animal Society (the July charity of the month). Simple as that! Check-in and provide medications to rescued animals. Let’s go CrossFitters! Help us give #meds4pets!

 

Posted in Daily Posts by Zach Smith. Comments Off on Burpee Box Jump, Hollow Rock, Double Under – Tuesday