Sunday’s WOD

Caitlin and crew testing the ice bath we'll use up at Regionals. "Yep! It works!"

For time:

• Row 300 meters
• 20 push press (135/95 lbs)
• Row 300 meters
• 15 push press
• Row 300 meters
• 10 push press
• Row 300 meters
• 5 push press

Sundays are Olympic Lifting days. Today’s lift: the Push Press. Every Sunday you can choose to practice the lift then do the WOD, or simply focus on technique and strength with a lifting session.

Please remember to sign-up for your workout session next Friday the 25th. We’d like to know how many people will be coming in that day. You can sign-up at the box, on the thread in Intense Friends, or via email. Thanks Intensifiers!

Our lost and found is growing! Please check the jackets and coats on the hangers and take home what’s yours. We also have a collection of lost water bottles by the back sink. We’ll be going to Goodwill soon so please grab your stuff! This stuff has been here for a while. If you want a free water bottle or want to pick through the lost coats and sweatshirts, have at it!

The deadline for the new CFI hoodie and shirt order is Monday, May 21st! Please let us know if you want on the list by Monday night! Thanks!

Team Intensify will be wearing some special Intensify shirts and tanks at the Games. If you like what you see, we’ll be ordering more after Regionals!

Painful Plate Partner WOD

Thad Forester, the brother of Mark Forester, the fallen soldier whom we honored last Wednesday with the Hero WOD Jag 28, looked through Debbie's amazing action shots. He says, "Thanks for the support and for honoring Mark Forester (JAG 28)." Thanks again for joining us in honoring this American Hero.

Saturday’s WOD

Grab a partner. As a team complete as many rounds as possible in 20 minutes:

• 10 bumper plate thrusters (45/25 lbs)
• 10 bumper plate burpees
• 10 overhead lunge steps

While partner A works on the AMRAP, partner B carries their plate 200 meters. Once the plate carry is finished, partners switch places, picking up where the other left off in the AMRAP.

Next Friday, May 25th, is the first day of the North West Regional Tournament in Washington, and Jasmine and Randy will be here to run sessions if needed. To help us gauge whether or not the box should remain open, please RSVP for a Friday workout at the box. Please email, post in Intense Friends, or sign-up on the list on the main whiteboard at the box. Please tell us when you plan on working out that day: morning, afternoon, or evening. Even better if you can tell us the exact time of the session you want to attend. Thank you CFIers!

Has everyone going to the Regionals figured out their ride situation? Who’s carpooling? Anyone have any open spots? And what days/times do you plan on leaving/returning home? Please send us an email or post in Intense Friends if you still need a ride or have any open spots in your vehicle. Thanks again guys!

5k, 2min wallballs

25 courageous CrossFit Intensifiers joined together to honor America's fallen heroes on Wednesday with CrossFit.com's newest Hero WOD, Jag 28.

Friday’s WOD

Run a 5K!

Once you finish rest exactly 1 minute. Then, complete as many wall balls as possible in 2 minutes (20 lbs to 10′/14 lbs to 9′).

Today’s our 5K run! Join us today for a great run in the sun. A 5k can be a little intimidating for some, but don’t worry. As always we’ll be ready to scale the WOD if necessary. Do not avoid important tests of your conditioning and endurance, like this one. Yes, running sucks, but you can do it! Even if you’re injured and can’t run, we’ll set you up with a substitute workout. You’ll get to know our good friend: the rowing machine.

Thanks to Debbie "Liger" Mundorff and her professional sports/event photography for the amazing pictures. Check out the album on Well, Shoot! Photography's Facebook page! And don't forget to Like her company's page!

We’re on the main CrossFit Games website, again! Check out the article on Team Intensify in the North West Regional preview: All in: CrossFit Intensify. We can’t wait for next weekend!!

Want a CFI American Apparel-style hoodie or t-shirt, but didn’t get in on the first order? We’ve got a new order list going at the box. Please contact us to put your name on the list. These hoodies/shirts run small, and you’ll probably want to order one, maybe two, sizes bigger than usual. Hoodies are $40, shirts are $12. They can be paid for by cash or card when the order comes in, but please do not sign-up on the order unless you’re sure you want it and will pay for it once it arrives. We will be placing the new order next week!

Saturday the 26th and Sunday the 27th CFI will be competing at the CrossFit Games North West Regional Tournament. We’ll be up in Puyallup, WA, so the box will be closed.

BUT WAIT! We’ll still be posting workouts that you can do at home that weekend! The Saturday workout is a special favorite of ours and we encourage everyone to participate! In fact, if you film yourself doing the WOD and post it in Intense Friends on Facebook, you will win a free CrossFit Intensify water bottle!! Heyyy-O!

DT!

Henry finishing with his head through and active shoulders in the push jerk.

“DT”

5 rounds for time:

• 12 deadlifts (155/105)
• 9 hang power cleans
• 6 push jerks

We’ve got big news! This Summer we will be expanding the box! 1483 Mohawk, the old Next Step Recycling space next to us, is now ours. We’re starting renovations as soon as possible.

Mr. Gorbachev, Tear Down this Wall! Once that space is ready to go, we’ll be tearing down the dividing wall and adding about 4,000 sq ft of space to the box! It’ll be a massive expansion! We’ll have tons of floor space, a bunch of snazzy new pull-up bars, more equipment and row machines, AND who could forget, a roll-up door! We’ll now have room to expand the kids waiting/play area. There will be so much more room! Imagine having enough space for sprints and shuttles inside. Yeah, it’s going to be huge!

To pull off this massive project, we’ll need your help. Starting this June we’ll periodically throw in buy-ins and cash-outs to your WODs. We’ll all pitch in to speed up the process. We’ll especially need help with some of grunt work: pulling up carpet, carrying out demo materials, and moving equipment/mats. Talk about a functional workout! We could also use some help once we’re ready to paint and prep the space.

The timeline for the expansion is still to be determined. But we know we’d like to at least have the wall down by the end of June. We got the green light to begin work just a couple days ago.

Do you have a skill or occupation that you could volunteer to help us carry out the expansion? Please send us an email at contact@crossfitintensify.com. Contractors, electricians, painters, woodworkers, welders, and everything else you can think of, we could use a hand!

We’re pumped! Time for CrossFit Intensify to really grow!

Double Unders, Front Plank

When CrossFit.com released the Hero workout "Del" these brave CrossFitters came in and gave it their all in honor of our fallen American heroes. Let's do it again today at 3:30pm with the new Hero WOD, "Jag 28".

Wednesday’s WOD

With a partner complete as many rounds as possible in 20 minutes:

• 40 double unders

While one partner is working on completing 40 double unders, the other is maintaining a front plank hold. Once 40 is reached the partners switch.

Before the WOD we’ll practice double unders and then do a DU test to see how many, if any, you’re going to do in the WOD. Don’t worry if you can’t do double unders yet. We have modified versions of the workout. You and your partner will get a great workout!

Today at 3:30pm CrossFit Intensify is hosting a Hero WOD in honor of America’s fallen heroes. Whenever possible we try to get together as a group to do any new Hero workouts released on CrossFit.com. Just a few days ago the main site released one called “Jag 28″. The regular WOD will be replaced at the 3:30 session today with this workout. If 3:30pm is the only time you can make it, we will not force you to do the Hero WOD, but it’s definitely encouraged! Please join us and take on the challenge as we honor members of the armed forces who have fallen in the line of duty and made the ultimate sacrifice for our country.

“Jag 28″

For time:

• 800 meter run
• 28 KB swings (2/1.5 pood)
• 28 strict pull-ups
• 28 KB clean & jerks (2/1.5 pood, each)
• 28 strict pull-up
• 800 meter run

This workout is dedicated to the life and memory of U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina. He died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.

Usually Hero WODs like this one are designed with the Hero’s favorite exercises or routines in mind. Mr. Forester must have been a fan of strict pull-ups and kettlebells. As usual, the WOD is scalable to any level. Any and all are welcome!

Tabata This!