4:30 crew getting ready for take off!

Saturday’s WOD

Teams of 5 go for as many reps as possible in 20 minutes:

• Station 1: shoulder press (75/55 lbs)
• Station 2: kettlebell swing (1.5/1 pood)
• Station 3: wall ball (20 lbs to 10′/14 lbs to 9′)
• Station 4: 250 m run
• Station 5: rest

Work in teams of 5 with 1 person at each station. Teammates rotate when the person running finishes 250 meters.

Today’s a fun team workout we did for Amy Durfee’s farewell party over a year ago! Grab 4 other people and join forces to kick some butt. If you don’t have teammates, then we’ll put you in a group when you get here. Should be a blast!

Are you or a friend interested in joining CrossFit Intensify? Members can bring friends to our Saturday partner and team workouts for FREE. It’s a fun and challenging way to get introduced to CrossFit, however it’s not the only way. If you or a friend is interested, please contact us to schedule a Baseline introductory session. This session is a 30-minute one-on-one session with a CFI coach and includes a quick tour and talk about the CFI program and our quick intro workout Baseline. The Baseline intro is our preferred method for introducing someone to CrossFit and CrossFit Intensify. We know that sometimes jumping into a large Saturday class can be a little overwhelming for someone new. The one-on-one intro session gives us the opportunity to show someone what we’re all about without all the potential distractions of a normal class. We also get the chance to explain a few things so someone new can understand what the heck’s going on. CrossFitters, remember back when you didn’t know what WOD meant? Or what a pull-up band looked like? Or what you should do when you arrive to a session to warm-up? Yeah, this is why we prefer the one-on-one intro.

Please note that non-members will be charged a $15 fee for dropping in on a class (except Saturdays), unless Andrew or Zach give permission and waive the fee. We know you’re eager to try it out or get your friend to try it out, but please schedule a baseline intro or join us on a Saturday.

Thanks for spreading the word CFIers!

And to anyone new to CrossFit, come on in and try it! You’re going to love it.

To schedule a first session, please email us at contact@crossfitintensify.com or follow the Contact Us link at the top of the page.

"Sucking Wind"

This entry was posted on 05/04/2012 at 6:30 pm. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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