Feb 12
16
Row, Sit-up, Deadlift – Friday
Who wants to try this version of the L-sit?!
Friday’s WOD
3 rounds for time:
- 500 m row
- 50 sit-ups
- 15 deadlifts (225/135 lbs or 55% of 1RM)
Sorry parents but Christy won’t be able to watch the kiddos today at 9:30am. She’ll be back on Monday! And at this point, Christy will be able to maintain her current schedule and watch your kids Monday, Wednesday, and Friday at 9:30. 
The CrossFit Intensify Spring Challenge starts March 1st! The deadline to buy-in is March 20th and the March worksheet is due March 31st.
What’s the Spring Challenge? This Challenge is a 3-month improvement challenge. Throw $10 into a pot and receive a worksheet. The worksheet includes 5 workouts, a weigh-in, measurements, and a body fat analysis. After you turn your worksheet in (by March 31st), attend as many CrossFit classes and set as many Personal Records as you can in April, May, and June. On June 1st we hand back the worksheets and you fill them out again. In early July, when everything’s completed and turned in we rank everyone’s relative improvement across all 8 items on the worksheet and scores on the 2 other categories (attendance and personal records). The top 3 most improved take home the money in the pot. Our Fall Challenge winner won $420!
Who should do the Spring Challenge? Everyone! Every CFI member has a chance to win. Remember, we rank relative improvement, taking into account a person’s skill level at the start and end of the challenge. This levels out the playing field so everyone has a chance to win, inexperienced and experienced members. Who has the best chance to win? The person that demonstrates improvement across the board. Get better at one or two things and you probably won’t win. Get better in each and every category and you’ll be taking home some serious cash.
How do you sign-up? There’s a sign-up list on the sign-up board across from the main whiteboard at the box. Put your name down and give us your $10 buy-in before March 20th to receive a worksheet. The worksheets will become available March 1st. The workouts on the worksheet will be part of our regular programming sometime in March.
Pull-up, Ring Dip, Burpee!
