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Row, GHD Sit-up, Wall Climb – Wednesday

Diana looking good doing her squat therapy! Work on this drill at the gym or at home in your spare time.

Diana looking good doing her squat therapy! Work on this drill at the gym or at home in your spare time. It makes a huge difference!

Wednesday’s WOD

3 rounds for time:

  • Row 400 meters
  • 20 GHD sit-ups
  • 4 wall climbs

A) 30 abmat sit-ups, B) 1/2 wall climbs, C) 12 strict DB press, D) 15 sit-ups, R) running

Supplemental

Strength

Bench Press 2-2-2-2-2-2-2

Build up to a 2RM.

Conditioning

15 min AMRAP:

  • 3 bench press (75% 1RM)
  • 6 burpees
  • 9 ring rows

Notes

Special Thanksgiving hours: Wednesday night open gym is canceled. Wednesday 5:30pm Basics will join the regular class! Then we’re closed Thursday for Thanksgiving.

Join CFI at the Turkey Stuffer 5K! Meet us Thanksgiving morning at Splash swim park at 8:30am! For more info and to register click here.

The CFI Holiday Fitness Challenge starts in a week! Get signed up at the front desk!  The 3 challenge workout will be programmed next week and the deadline to buy-in to the Challenge is Friday, December 5th. For more info, CLICK HERE!

 

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Deadlift, Double Under – Tuesday

Join us this Thursday morning for the Thanksgiving Turkey Stuffer 5k! Let's get a big group from CFI in the race. Run or walk, it doesn't matter! It's a great way to start your Turkey Day!

Join us this Thursday morning at 8:30am at Splash in Springfield for the Thanksgiving Turkey Stuffer 5k! Let’s get a big group from CFI in the race. Run or walk, it doesn’t matter! It’s a great way to start your Turkey Day!

Tuesday’s WOD

Strength

Deadlift 3-3-3-3-3

Build to a new 3RM.

A) Elevated

Met-con

3 rounds for max reps:

  • 2 minute double unders
  • 1 minute rest

A) singles

Supplemental

Gymnastics

10 minute Pistol Practice (Progression: Part 1, Part 2, Part 3, Part 4)

AND/OR

10 minute Volume Training: Pistols (alternating)

Scale with a challenging version of the above progression.

Conditioning

6 x 250 meter sprint (3:1 rest:work ratio)

Example: 1st sprint = 1:00, rest 3:00 before next sprint

Notes

Another big thank to all you guys that donated to the Poods of Food fundraiser and food drive! It was a huge success yet again! Can’t wait to do it again next year!

Reminder, the Wednesday evening Basics class will join the regular CrossFit class and Wednesday night open gym, 7:30-8:30 is canceled.

The Box will be closed on Thursday for Thanksgiving.

Black Friday we’ll host CrossFit classes at 8:30, 9:30, 4:30 and 5:30, with open gym 6:30-7:30. All other classes are canceled. Basics will join the regular CrossFit class. We’ve got a special workout planned for Black Friday! :D

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Nasty Girls – Monday

The fundraiser and food drive for Food for Lane County continues! Today's the last day to donate! Please help us fight hunger in our community. Clean out your pantry and help feed a family in need. Cash donations also work wonders!

The fundraiser and food drive for Food for Lane County continues! Today’s the last day to donate! Please help us fight hunger in our community. Clean out your pantry and help feed a family in need. Cash donations also work wonders!

Monday’s WOD

“Nasty Girls”

3 rounds for time:

  • 50 air squats
  • 7 muscle-ups
  • 10 hang power cleans (135/95 lbs)

A) 14 pull-ups, B) banded pull-ups, C) jumping pull-ups or ring rows, D) 115/75 or lower, E) 25 Squats

Supplemental

Strength

Front Squat 2-2-2-2-2 (2 sec pause in the bottom each rep)

Then, 2 minute AMRep: front squats (135/95)

Gymnastics

5 rounds for QUALITY:

  • 30 sec superman hold
  • 30 sec hollow body hold
  • 30 sec handstand hold

Notes

Please note: Special Thanksgiving week hours!

  • Regular schedule Monday (11/24) and Tuesday (11/25).
  • Wednesday (11/26) 5:30pm Basics classes will join the regular CrossFit class. Wednesday night open gym is canceled. Otherwise, regular schedule on Wednesday.
  • Closed Thursday (11/27) for the Holiday. Please join us for the Turkey Stuffer 5K run/walk here in Springfield!
  • Black Friday (11/28) classes at 8:30, 9:30, 4:30 and 5:30. Open gym 6:30-7:30. All other classes are canceled. Basics classes will join the regular CrossFit classes again.  We’ve got another special Black Friday WOD planned so you can’t miss it!
  • Back on our regular schedule next Saturday the 29th for the last workout of the Everyday Warrior Battle Series!
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Snatch – Sunday

Our top team of the day, Casey and Anthony, working hard to stop hunger!

Our top team of the day, Casey and Anthony, working hard to stop hunger!

Sunday’s WOD (8:00 & 9:00)

High-hang Squat Snatch 3-3-3-3-3

Then, 5 min EMOM: 3 high-hang snatches @ 75-80% 3RM

Oly Club (10:00)

Overhead Squat 3-3-3-3-3

Snatches

Notes

Remember to submit your scores for week 3 of the Everyday Warrior Battle Series by 5pm tonight!

Thank you to everyone that helped out with our Poods of Food fundraiser and food drive! Last-minute donations are still coming in!

We’ll be collecting donations through Monday so please bring what you can to the Box! Every pound and every dollar makes a huge impact in people’s lives, so please give what you can!

As always, the winning teams in the Rx Divisions will have the donation to Food for Lane County made in their name!

This year’s winners of the “Three Legged Race for Hunger” Poods of Food WOD were:

Team Shankle – Casey Paugh and Anthony Stefanek – 9:13 Rx in the M/M team division

The Twisted Sisters – Renee Larson and Jamie Decker – 13:05 Rx in the F/F team division

Team #gettinwet – Ken Knight and Annie Whiddon – 12:32 Rx in the M/F division

 

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Poods of Food 3 – Saturday

poods-of-foods3linkjToday’s our annual fundraiser and food drive for Food for Lane County! Buy-in to today’s partner workout with a $5 cash or 5 cans of food donation.

This fundraiser workout is all for a great cause! Help us feed families in need this holiday season. There will be “scaled” and “open” workout versions posted at the Box as well so anyone and everyone can join in!

We’ll be running heats all morning so jump in any time 8am-noon!

Saturday’s Partner WOD

“Poods of Food 3″

With a partner:

  • 400 meter run (3-legged)
  • 30 burpees (3-legged)
  • 4 rounds (alternating, 2 rounds each) of…
    • 9 deadlifts (135/95)
    • 6 hang power cleans
    • 3 shoulder-to-overhead
  • 30 burpees (3-legged)
  • 400 meter run (3-legged)

This year we’re competing against Arbor CrossFit in Boise, Idaho! Help us collect more donations than our friends over in Boise!

The top Male and Female Rx pairs will have the donation to Food for Lane County made in their name.

Last year we collected over 2,100 lbs of food! Our goal this year is to break 2,500 lbs! Let’s go, CrossFitters!

 

Posted in Daily Posts by Zach Smith. Comments Off