4 x 500 Row – Tuesday

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Ashley climbing with the help of a solid foot lock. We saw some great improvement in everyone's rope climbs on Saturday!

Tuesday’s WOD

4 Rounds For Time:

Row 500 meters

Rest 3 minutes between each round.

A) 300 meters, B) Running

News and Announcements

Today’s main focus will be working on rowing technique and then improving our conditioning. Each round should be a sprint. We want maximum intensity! For those looking for a little extra skill work, there will be an optional skill cash-out for after the WOD. Give the rowing everything you got, then see if you’re up for that little extra before you head out.

Thank you to everyone that joined us for another amazing Labor Day Community WOD! It was so much fun. No better way to kick-off your holiday! We can’t wait to do it again next year! We snapped some great photos. More coming soon…

Basics classes will now only be offered on Monday, Wednesday and Fridays at 5:30am and 5:30pm. The 8:30am class has been cancelled. We may bring it back eventually but we’re talking it off the schedule for now.

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Labor Day Community WOD! – Monday

Last year's Labor Day Community WOD was unforgettable! Let's do it again this year!

Last year’s Labor Day Community WOD was unforgettable! Let’s do it again this year!

Happy Labor Day, CrossFitters!

The Box is closed today.

Meet us at 10:00 am at Alton Baker Park for the 3rd annual CrossFit Community WOD! We’re bringing together the local CrossFit community for a fun, family-friendly workout in the sun to kick-off your holiday. Anyone and everyone is welcome! Even CrossFit newbies or kiddos! We’ve had a blast the last couple of years! Join us!

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Snatch – Sunday

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We hosted a special CrossFit Kids class for a pair of local soccer teams, the Thundercats and the Bonecrushers. What a great class! These kids run circles around us. Amazing athletes!

Sunday’s WOD (8 & 9)

3-position snatch 1-1-1-1-1-1-1

Oly Club (10:00)

Overhead Squat 5-5-3-3-1-1-1

Hang Snatches

News and Announcements

Hope everyone is enjoying their Labor Day Weekend!

The Box is closed Monday for Labor Day. Meet us at Alton Baker Park at 10am on Monday for our 3rd annual Labor Community WOD! Bring family and friends too! It’ll be a blast!

Reserve your spot in the next CrossFit Intensify Olympic Lifting Clinic now! Saturday, October 4th, 9am-4pm, we’re putting on another crash course in the technique of the snatch and clean & jerk. These clinics are the single best way to improve your weightlifting skills. They are perfect for beginners too! It’s only $75 for a day full of personalized coaching (we’ll have 4-5 trainers on-hand so you’ll get tons of one-on-one help!). To sign-up, click the link on the right and purchase your spot in the CFI online store. For more info, CLICK HERE.

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Rope Climb, Shuttle Sprint, Kettlebell Swing – Saturday

A CFI woman is a strong woman! #cfistrong

A CFI woman is a strong woman! #cfistrong

Saturday’s Partner WOD

20 min AMRAP:

  • 4 rope climbs
  • 300 ft shuttle sprint (150 ft each)
  • 40 kettlebell swings (53/35)
  • 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, E) 15 min

News and Announcements

CrossFit Kids at 11:00 am today (running at the same time as the regular class)! You and your kid can workout at the same time! For more info, CLICK HERE.

Bring a friend Free today and partner up with them for a great workout. Every Saturday is a great chance to introduce a friend, family member or co-worker to CrossFit!

Know someone who wants to try CrossFit, but they can’t make it on Saturdays? Have them call or email us to schedule their Free Intro session. This one-on-one private intro is the best way to learn about CrossFit Intensify and try out CrossFit with a light intro workout. For more info CLICK HERE.

Sundays are Oly Lifting Days! Join us every Sunday at 8, 9 or 10 am for workouts focused on Olympic Weightlifting. At 8 and 9 we host hour lifting classes, then at 10 our Olympic Lifting Club meets for a special 2-hour lifting session. For more info on our Oly Club, CLICK HERE. If you’re looking to improve your weightlifting, join us every Sunday and get the results you want!

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Amanda – Friday

Jess and Miranda rocking the synchronized wall balls!

Jess and Miranda rocking the synchronized wall balls!

Friday’s WOD

“Amanda”

9-7-5 for time:

  • Squat Snatches (135/95)
  • Muscle-Ups

A) x2 Pull-ups, x1 Ring Dips, B) 115/75, C) 95/65 or lower, D) Banded Pull-ups, E) Jumping Pull-ups, F) Scaled Ring Dips, G) push-ups, P) power snatches

News and Announcements

“Amanda” is a great Benchmark test of a couple high-skill movements of CrossFit. Even if muscle-ups and squat snatches aren’t in your repertoire yet, today’s classes will give you tons of great practice with drills and progressions that will help make you stronger and build your overall fitness. One of the coolest parts about training functional movements is that you can practice one movement and get better at others in the process. For example, today’s squat snatch practice will carry over into tons of other applications. It will make you better at squats, box jumps, handstands, kettlebells, picking up your kid (or grand-kid!) and lifting him/her overhead, and a million other things. Even if the high-skill exercises will be heavily scaled during your workout, practicing them will make you better! So get in here and let’s get to work!

From time to time you will begin to see things like Optional Skill Workouts or Optional Cash-outs posted on the main whiteboard at the Box. These extra mini-workouts are meant for intermediate to advanced CrossFitters needing or wanting a little extra that day. Remember, our main goal is to maximize our intensity with each day’s WOD. Give it your all, then see if you’re up for more. If you’ve truly given the WOD everything, then you probably won’t need any extra work that day. :)

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