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Sprint, Run, Jump – Monday

So many amazing CrossFit snowmen built last Saturday! Love that WOD! Can't wait to do it again next year.

So many amazing CrossFit snowmen built last Saturday! Love that WOD! Can’t wait to do it again next year.

Monday’s WOD

Agility Drills! Shuttle Sprints & the 3-cone Drill!

Then…

Max Effort Mile Run

Rest 2 minutes, then…

2 min AMRep:

Lateral Box Jumps (12″)

Supplemental

Strength

Back Squat 5-5-5-5-5

Conditioning

15 min AMRAP:

  • Row 400 meters
  • 10 shin hops
  • 10 bench press (135/85)

Shin Hop Scale: Broad Jumps or Squat Box Jumps, Scale Bench Press for unbroken sets.

Notes and Announcements

Wednesday, December 24th the Box will close early at 4:30pm. Evening classes are canceled for Christmas Eve. Then, the Box will be closed for Christmas Day on Thursday. Regular schedule back on Friday!

Next week is New Year’s week at CrossFit Intensify! First, we’ve got a special Hero workout planned for New Year’s Eve! Regular schedule that day (Wednesday the 31st). Then, on New Year’s Day (Thursday the 1st) we’ll only host classes at 8:30, 9:30, 4:30, 5:30 and 6:30. All other classes are canceled. We’ll welcome 2015 with a fun partner workout on New Year’s Day!

Posted in Daily Posts by Zach Smith. Comments Off

Pause Snatch – Sunday

Katie K holding her first free-standing handstand!

Katie K holding her first free-standing handstand!

Sunday’s WOD (8:00 & 9:00)

Pause Snatch 1-1-1-1-1-1-1

Then, 10 min EMOM, 1 pause snatch at 80% 1RM.

Oly Club (10:00-12:00)

Overhead Squat 4-4-4-4

Snatches

Notes and Announcements

Wednesday, December 24th, Christmas Eve, is the CFI 12-days of Christmas WOD! Don’t miss this annual Christmas-workout celebration. It’s a great workout to prep you for the Holiday. We’ll host regularly scheduled classes on Christmas Eve until we close after the 3:30 class, at 4:30pm. Evening classes are canceled.

We’ll also be closed on Christmas Day next Thursday. Back on our regular schedule on Friday the 26th!

 

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CrossFit Snowman & Christmas Party – Saturday

Kick-off the Christmas celebrations at CFI with our annual CrossFit Snowman build!

Nathan and Lana built an impressive “snowman” last year! Help us kick-off the Christmas celebrations at CFI with our annual CrossFit Snowman build!

Regular Saturday classes: bring-a-friend partner workouts at 8, 9, 10 and 11.

The CrossFit Intensify Christmas Party is Saturday night at 6! (More info below) 

Saturday’s Partner WOD

CrossFit Intensify Snowman WOD!

With a partner construct a CrossFit snowman, for time. Work to complete 100 reps of each exercise as a team. Alternate sets of 10, only one person can work at a time. Once 100 reps of an exercise is complete, you can add a piece to your snowman.

For time:

  • 100 Box Jumps (20″)
  • 100 Air Squats
  • 100 Sit-ups
  • 100 Push-ups
  • 100 Kettlebell Swings (35/26)
  • 100 Push Press (45/35)
  • 400 meter run (together)

Notes and Announcements

For the Christmas Party: Wear your ugliest Christmas sweater if you’ve got one. Bring a dish for the potluck if you can. Bring a small gift for the White Elephant Gift Exchange if you can. Or just come hang out with us. Good Food + Good People = Good Times. Be there!

Wednesday, December 24th, Christmas Eve, is the CFI 12-days of Christmas WOD! Don’t miss this annual Christmas-workout celebration. It’s a great workout to prep you for the Holiday. We’ll host regularly scheduled classes on Christmas Eve until we close after the 3:30 class, at 4:30pm. Evening classes are canceled.

We’ll also be closed on Christmas Day next Thursday. Back on our regular schedule on Friday the 26th!

 

Posted in Daily Posts by Zach Smith. Comments Off

Run, Grasshopper, Deadlift, KB Jerk – Friday

Victoria hitting big weight on Sunday's complex! Join us every Sunday for some extra Olympic Lifting practice! If you're in the Challenge, remember that Squat Snatch Isabel is worth 25% of your score! Let's get to work!

Victoria hitting big weight on Sunday’s complex! Join us every Sunday for Olympic Lifting practice and strength work! Want to PR your front squats? Join us at Oly Club. If you’re in the Challenge, remember that Squat Snatch Isabel is worth 25% of your score too! Let’s get to work!

Friday’s WOD

3 rounds for time:

  • Run 400 meters
  • 10 grasshoppers (left+right=1)
  • 15 deadlifts (185/135)
  • 20 1-arm kettlebell jerks (53/35, half right, half left)

Supplemental

Gymnastics

4 rounds for QUALITY:

  • 20 sec L-sit hold (on rings)
  • 10 sec rest
  • 20 sec Superman hold
  • 10 sec rest

Notes and Announcements

Join us Saturday at 6pm for the CFI Christmas Party! Wear your ugliest Christmas sweater if you’ve got one! There will also be a potluck and white elephant gift exchange!

Special Christmas week hours!

The Box will close at 4:30 on Christmas Eve. The last class of the day will be at 3:30. Otherwise, regular schedule that day.

The Box will be closed on Christmas!

We’ll then be back on our regular schedule on Friday, December 26th!

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Front Squat – Thursday

Jamie, handstanding like a Boss! We saw huge improvements in everyone's handstands on Monday! This skill practice is paying off!

Jamie, handstanding like a Boss! We saw huge improvements in everyone’s handstands on Monday! This skill practice is paying off!

Thursday’s WOD

Strength

Front Squat 1-1-1-1-1-1-1

Build up to a new 1RM.

Met-con

With a partner, go for time:

Each partner rows 400, 300, 200 then 100 meters. While one partner is rowing, the other partner must hold a barbell in the front rack position (135/95).

If you don’t have a partner, we’ll make groups of 3 or jump in with you!

Supplemental

Gymnastics

10 min EMOM:

  • 3 handstand push-ups
  • 5 ring dips
  • 7 jumping squats

*Scale exercises and/or rep scheme to 2/4/6 or 1/3/5 if needed to ensure you finish all 10 rounds within a minute (preferably 45 sec or less).

Notes and Announcements

This Saturday at 6pm at the Box is the CrossFit Intensify Christmas Party! We’ll host a potluck, white elephant gift exchange, ugly sweater contest, and good times with good people. Make it if you can, even if you just stop by for a bit! We’d love to see you!

This Saturday morning is our annual CrossFit Snowman WOD! Bring a Friend to check out CrossFit and build a “Snowman” together! Don’t have a partner? We’ll match you up with someone!

Posted in Daily Posts by Zach Smith. Comments Off