Jun 12
4
Run, Pull-ups, Handstand Push-ups, Row – Tuesday
Jess, post-WOD on Monday. We retested her body composition and saw great results: in the last few months she's gain almost 5 lbs of muscle! Yeeeaaa Buddy!
Tuesday’s WOD
For time:
- 800 m run
- 30 pull-ups
- 15 handstand push-ups
- 20 pull-ups
- 10 handstand push-ups
- 10 pull-ups
- 5 handstand push-ups
- 500 m row
Who’s up for a New Space painting party on Thursday or Friday night? We’re prepping the new walls and could use your help. Please email us if you’d like to come help. Keep an eye on Intense Friends for an announcement as well.
The Deadline to sign-up for a Red Sea CFI Fan T-shirt or Tank Top is this Wednesday. The shirts are only $10. You can get one, even if you’re not going to the Games in LA. To order, please comment on the thread in Intense Friends with your style (mens, womens, or ladies tank top), size, and payment method (cash or card). If you don’t use Facebook, just send me an email (zach@crossfitintnensify.com).
This Saturday June 9th is CrossFit for Hope, a Fight Gone Bad-style workout and fundraiser for St. Jude Children’s Research Hospital. For more information or to donate to the cause, please visit hope.crossfit.com.
Don’t Forget! July 21st is the Dirty Dash at Mt. Pisgah, right in our backyard! CrossFit Intensify will be running in the 11:00 am heat. Sign-up asap! Visit thedirtydash.com. Team name: CrossFit Intensify. Team captain last name: Smith. I have two Dirty Dash gift cards at the front desk. If the entrance fee is stopping you from registering, come grab a gift card and race with us, on the house!
Jump Touch, Med Ball Clean, Kettlebell Swing
