Sep 12
11
Pull-up, Ring Dip, Burpee – Wednesday
Monday morning, getting ready for their Oly Lifting meet! If you’re in the Fall Challenge and missed Monday, please let us know so we can schedule a time for you to make up that workout.
Wednesday’s WOD
Strength/Skill:
Tabata Sumo Deadlift High-pulls (75/55 lbs)
A=55/35, B=35/26# Kettlebell
Met-con:
21-15-9 for time:
- Pull-ups
- Ring Dips
- Burpees
A=Banded Pull-ups and/or Ring Dips, B=Diamond or Close-grip Push-ups
This Friday at 8:00 pm at the Lane County Fairgrounds one of our members, Jason Smith, will be fighting in an amateur boxing match. Please come help cheer him on!
This Saturday at 5:30-10:00 pm Pat and Scott Ahrens are hosting our End-of-Summer CrossFit Intensify BBQ/Potluck and Scavenger Hunt! For more information, please contact us or Pat Ahrens (541-510-3671). We’ll meet at the park behind Gilham Elementary School. Also, please make sure you RSVP! RSVP via the Facebook event page, Intense Friends, or by contacting Pat Ahrens. All CFI members are welcome!! New to the club? Come meet everyone this Saturday night!
Do you have a friend who’s interested in CrossFit, but a little intimidated? Are you a beginner and don’t think you can do the program? Starting this October, CrossFit Intensify will offer a CrossFit Basics program for beginners. Basics classes will focus on just that, the Basics. No advanced barbell movements or gymnastics. We’ll gradually introduce some technique while building up the fundamentals. A member of the Basics program will pay a discounted membership rate for access to our Basics classes. This 1-hour class will be offered once in the morning and once in the evening Monday-Friday. It will be a separate class. Our regular classes will continue on the same schedule. The Basics class will be led by a second coach in one half of the gym, doing a different Beginner’s workout.
Spread the word about our Basics program! It will be the perfect way to introduce someone to CrossFit and get them ready for our regular program! Tons of more information coming soon!
L-Sits, Kelly
