Kelly – Monday

Ben getting ready for the next big thing: triple unders!

Ben getting ready for the next big thing: triple unders!

Monday’s WOD

“Kelly”

5 rounds for time:

  • 400 m run
  • 30 box jumps (24/20)
  • 30 wall balls (20/14)

A) 20/16 or lower box, B) 14/10 or lower WB, C) 3 rounds, D) 4 rounds of 250 m and 15 reps

P) Partner Option: partners alternate 200 m runs and split reps, one person working at a time.

News and Announcements

Sign-up for the Everyday Warrior Battle Series! This is a fundraiser to support the everyday warriors in their fight against cancer! The Battle Series is a CrossFit Open-style online competition the Everyday Warrior project is putting on this November. Complete 1 workout per week for 4 weeks. It’s $45 to participate and all the proceeds go to pay for your event t-shirt and a donation to the Everyday Warrior fund for cancer patients in need. You can register HERE. List CrossFit Intensify as your affiliate! If you’d rather not compete or participate in the workouts, you can simply donate HERE. Let’s go, CFIers! This is an important. Let’s rally behind our everyday warriors!

We still have 2 Stoneberg Shirts available. If you’re a men’s small or large ladies tank, come grab your Stoneberg Shirt before it’s gone! We’re also fully stocked with CrossFit Intensify apparel! Come get your gear, CFIers. We’ve got a bunch of Rev1 Jump Ropes for sale too! Get your super-speed rope and get those Double Unders!

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Power Clean – Sunday

Geeta racing to a lightening-fast Nancy time! We saw some big PR's on that Benchmark WOD!

Geeta racing to a lightening-fast Nancy time! We saw some big PR’s on that Benchmark WOD!

Sunday’s WOD (8:00 & 9:00)

Power Clean 5-rep max (Tap n’ Go!)

Oly Club (10:00-12:00)

Front Squat 4-4-4-4

Clean & Jerks

News and Announcements

Open Gym hours are open to all CFI members! You can drop-in at the Box any time Monday-Friday 12:00-2:00 or Monday-Thursday 7:30-8:30 for Open Gym. This is a great time for any supplemental or custom workouts. There is no organized class at these times, but a coach is always on hand to supervise or answer any questions. Can’t make it to one of the classes? Squeeze in a WOD at Open Gym!

Coming this Fall, we’ll be rolling out a new CFI Competition Program! Every year we continue to experiment with new ideas and tweak things. This year we’re putting together an awesome program that will prepare all of our competitors for a great Open season! Stay tuned for updates! In the meantime, keep hitting the WOD’s and working on your weaknesses whenever you can!

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Double Under, Jumping Lunge, Ring Dip – Saturday

Jason working hard on his squat! We've seen huge improvements out of him over the years. Sometimes it's tough to accept the fact that you might need to lighten the weight or use a squat target to ensure better form. Jason does a great job listening to his coaches.

Jason working hard on his squat! We’ve seen huge improvements out of him over the years. Sometimes it’s tough to accept the fact that you might need to lighten the weight or use a squat target to ensure better form. Jason does a great job listening to his coaches.

Saturday’s Partner WOD

16 min AMRAP:

  • 12 jumping lunges
  • 6 ring dips

While partner A works on the AMRAP, partner B does 1 minute of max double unders. Partners switch after a minute, picking up where the partner left off in the AMRAP.

Score is total rounds of the AMRAP and total double unders as a team.

A) banded dips, B) singles, C) regular/scaled lunges, D) push-ups, E) jump touches

News and Announcements

CrossFit Kids today at 11:00 am, ran in tandem with our regular CrossFit class!

Today’s the last day to register for the Olympic Weightlifting Meet at CrossFit Evviva coming up on Saturday, September 27th! This meet is unsanctioned and open to all skill levels! Try it out! You’ll probably hit a new PR! For more information, CLICK HERE.

There’s just 2 more weeks to register for the CrossFit Intensify Olympic Lifting Clinic! Need help with your Olympic Weightlifting? This is the place to get it. Join us for a one-day crash course  and learn how to improve your lifting skills! It’s $75 for over 6 hours of hands-on training and continued online coaching after that. It’s open to all skill levels. Beginners are especially welcome! For more information, CLICK HERE. To register, CLICK HERE.

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Burpee, Knees-to-Elbows – Friday

We've a healthy dose of running, rowing and weightlifting this week. Time for a little more gymnastics!

We’ve a healthy dose of running, rowing and weightlifting this week. Time for a little more gymnastics!

Friday’s WOD

10 rounds for time (14 min cap):

  • 7 burpees
  • 7 knees-to-elbows

A) knees close, B) knees up, C) leg-ups, D) 7 rounds, E) 4-count burpees

News and Announcements

Join the Everyday Warrior project to help us raise money for cancer patients! Please join us in the first run of this annual event! You can simply donate to the cause HERE or register for the Everyday Warrior Battle Series HERE (your registration fee will pay for an event t-shirt/tank-top and the rest is donated to the cause).

Help us support everyday warriors in their fight against Cancer! Let's do this CFIers!

Help us support everyday warriors in their fight against Cancer! Let’s do this CFIers!

CrossFit Intensify will be working hard to become an official Everyday Warrior Support Affiliate! We need at least 25 CFIers to participate in the Battle Series. This is an online CrossFit Open-style competition in November. There will be Rx, scaled and masters (40+) divisions. They’ll release 1 workout per week for 4 weeks. You can do the WOD at the Box then post your score online. It’s $45 to register and support the cause. We’ll be programming the Battle Series workouts for the whole Box to do together so competing is super easy! Just register now, show up for the WODs in November and post your scores online (or don’t post your score … either way you’re registration fee goes to support cancer patients!).

Please help us raise money to help cancer fighters everywhere. As this project grows, so will its reach. Right now, this is just getting off the ground, with mostly Oregon boxes participating. We hope to push it to the national level soon, with your help! So, please donate to Everyday Warrior or register for the Everyday Warrior Battle Series. Let’s work on our fitness and raise money for a great cause while we’re at it!

 

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Nancy – Thursday

Anthony and Stephanie working on Monday's chest-to-bar pull-ups! Scaling offers a great workout for everyone!

Anthony and Stephanie working on Monday’s chest-to-bar pull-ups! Scaling offers a great workout for everyone!

Thursday’s WOD

“Nancy”

5 rounds for time:

  • 400 meter run
  • 15 overhead squats (95/65)

A) 75/55, B) 55/35 or lower, C) front squats, D) 250 m runs

News and Announcements

Weightlifting Charts! You’ll now find a useful packet of strength and weight charts by the main whiteboard. These tables can be used to easily look-up percentages (no calculators needed anymore!). Plus, there is a chart in there that can help you estimate you max lifts. Know your 3-rep max? Now you can easily estimate your 1-rep max using this chart. Ask a coach and we’ll show you how to use it!

Interested in some extra supplemental weightlifting? Contact us and we’ll hook you up with a strength program you can use to supplement our daily programming. Take a little extra time before or after class a couple times each week to work on your weaknesses. This can take your training to a new level. But don’t forget, your priority should be the constantly varied daily WOD. Your weightlifting is there to supplement the program. And always please keep in mind our “Custom Workout Rules” posted at the Box.

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