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Row, KB, Toes Thru Ring, Squat Clean – Tuesday

This is what a lot of first CrossFit WOD's look like, but we promise...it gets much better!

Tyler looks like he enjoyed his first WOD. This is what a lot of first WOD’s look like, but we promise it gets better!

Tuesday’s WOD

For time:

  • 50 calorie row
  • 40 kettlebell swings (53/35)
  • 30 toes thru rings
  • 20 squat cleans (155/105)
  • 30 toes thru rings
  • 40 kettlebell swings
  • 50 calorie row

Supplemental

Gymnastics

10-9-8-7-6-5-4-3-2-1 reps for QUALITY:

Notes

Wednesday is the grand opening of CrossFit Intensify West! CFI West will follow its class schedule. Each class will get a chance to check out the new facility and do their baselines! The next day, on Thursday, West will hit the ground running and follow the regular CFI programming. If you’re a member at CFI Mohawk and would like to try a workout at the new location, it’s FREE. Go check it out!

Will you be in town for the 4th of July? Got any plans midday on your holiday? If not, swing by CFI West for an Open House 4th of July BBQ. We’ll be hanging out, grilling

and chilling. Come join us if you can!

The CrossFit Summer Boot Camp starts Monday July 6th! We’re hosting these beginner classes at both locations! For more information please CLICK HERE. Share this link, tell your friends and family, help spread the word. You could help change someone’s life for the better by introducing them to CrossFit. Plus, you’ll get a free shirt. 😀

 

Posted in Daily Posts by Zach Smith. Comments Off on Row, KB, Toes Thru Ring, Squat Clean – Tuesday

Fran! – Monday

Photo Jun 27, 8 32 31 AMMonday’s WOD

“Fran!”

21-15-9 reps for time:

  • Thrusters (95/65)
  • Pull-ups

Supplemental

Strength

Close-grip Bench Press 5-5-5-5-5-5-5

Build up to a 5RM. Rest as needed.

Conditioning

5 rounds, each for time:

  • 7 hang power snatches (135/95)
  • 250 m sprint

Rest 1 min between rounds. Snatches should be moderate load. Scale weight as needed.

Notes

It’s our Benchmark Workout of the Week: “Fran!” She’s back! This WOD is one of our favorite benchmarks! In fact, Fran was the first CrossFit workout. She’s a fast and intense WOD, meant to be done in the 3-7 minute range. Get in here and give her your best shot.

Today at 5:30pm we’re hosting a special Fran throw down as our Farewell WOD for Coach Bo! He’s leaving for Grants Pass to help his family. We’re hoping he’ll be back soon, but there’s a chance it might be a while. So let’s give him a great send-off. Please join us to say goodbye to Coach Bo!

We’re moving equipment in at CFI West today! If you’ve got some free time and/or a truck, please let us know. We could use some help from a few volunteers!

The new CrossFit Intensify schedule starts this week! CFI West opens this Wednesday, July 1st. For more information on the schedule, please CLICK HERE (please let me know if you’re having difficulty viewing the schedule…).

Posted in Daily Posts by Zach Smith. Comments Off on Fran! – Monday

Oly Club – Sunday

We're all going to miss Bo! Please join us for his farewell WOD on Monday at 5:30pm, before he moves to Grants Pass.

We’re all going to miss Bo! Please join us for his farewell WOD on Monday at 5:30pm, before he moves to Grants Pass.

Sunday’s Oly Club (8am & 10am)

Oly

3-position snatch 7×1 @ 85-90%

Use the same weight each set. Rest as needed.

Strength

Snatch Push Press 3-3-3-3-3-3-3-3

Make it heavy. Rest as needed.

Supplemental

5 rounds for QUALITY:

  • 7 tempo glute ham raises (5:1)
  • 7 strict pull-ups

Notes

Join us at 8 or 10 each Sunday for the CrossFit Intensify Oly Club! Stay for 1 or 2 hours. It’s your choice. The first hour is dedicated to an Olympic Lift, while the second hour includes a strength workout and supplemental exercises. For more info, please CLICK HERE.

Please help spread the word about CFI’s new location, CrossFit Intensify West! Have friends or family in Eugene? Tell them to contact us! We’re now running a pre-registration special if they sign-up before July 1st. With all of our discounts they could pay as little as $100/mth for unlimited access to CrossFit Intensify in West Eugene. Plus, we’ll be hosting Summer Boot Camp classes at CFI West, so beginners are absolutely welcome too! For more information, please check out the links above. Share them with your friends and family or contact us for more. It’s an exciting time for CFI!

Posted in Daily Posts by Zach Smith. Comments Off on Oly Club – Sunday

Row, Burpee, DU – Saturday

So close to being ready. We're moving in most of our equipment on Monday!

So close to being ready. We’re moving in most of our equipment on Monday!

Saturday’s WOD

3 or 4-person Team WOD!

5 rounds, 1 min per station, of:

  • Row (calories)
  • Burpee
  • Double Under
  • Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min. Each team has 1 person at each station. Score is final total reps!

Notes

Today’s Saturday workout is a Team WOD! You guys can still bring-a-friend friend or two today. We’ll match you up with other CFIers to form teams and take this one on in bigger groups! Should be a fun one!

CrossFit Kids is canceled. We’ll let you know when it makes a comeback!

Next Saturday, July 4th, classes are canceled for the holiday.

If you’re in town and don’t have plans midday on the 4th, swing by our Open House 4th of July BBQ at CrossFit Intensify West at 12:30! We’ll be grilling some burgers and hanging out at the new location. Come by and check out the new digs!

Posted in Daily Posts by Zach Smith. Comments Off on Row, Burpee, DU – Saturday

GHD, Muscle-up – Friday

Check out CrossFit Intensify West! For more information, CLICK HERE.

Check out CrossFit Intensify West! For more information, CLICK HERE.

Friday’s WOD

For time:

  • 25 GHD sit-ups
  • 1 muscle-up*
  • 20 GHD sit-ups
  • 2 muscle-ups
  • 15 GHD sit-ups
  • 3 muscle-ups
  • 10 GHD sit-ups
  • 4 muscle-ups
  • 5 GHD sit-ups
  • 5 muscle-ups

*Sub for MU’s will be 3x C2B pull-ups or 3x regular pull-ups.

Supplemental

Strength

Every 1:30 for 12:00 (8 sets):

  • 2 snatches

Build up to a 2RM. You can reset between each rep.

Then, every 1:00 for 5:00 (5 sets):

  • 2 snatches @ 80% 2RM, tap n’ go

Conditioning

5 rounds for time:

  • 3 ground-to-overhead (80% 1RM)
  • 12 wall balls (20/14)
  • 250 m run

Notes

Sorry parents but CrossFit Kids is canceled until further notice. We’ll bring it back when we can. Thank you for understanding.

Next week is the start of a new schedule. CFI West opens next Wednesday, July 1st. For all the details on the new schedule, please CLICK HERE.

The CrossFit Summer Boot Camp starts Monday, July 6th! These beginner classes are the perfect way for anyone to start CrossFit! Plus, recruit a friend and get a CFI shirt or tank! We’ll be hosting classes in both Springfield and Eugene this time around. Please share THIS LINK with your friends. Help us spread the word!

Posted in Daily Posts by Zach Smith. Comments Off on GHD, Muscle-up – Friday