- 30 sit-ups (GHD for advanced)
- 30 deadlifts (225/155 or 40%)
- 30 double unders
- 30 overhead squats (95/65)
- 30 pull-ups
Work in teams and complete the workout like a relay. Only one person can be in a station at once. Each person must wait for the teammate ahead of them to finish 30 reps before advancing.
We’ll be scaling this workout in order to limit each team member’s rest. Please don’t worry about holding your team members up. We’ll do our best to make sure this does not happen. But then again, if it does, your team members may end up thanking you for giving them a breather.
Today at 5:30pm is Stina’s Going Away WOD! The workout is a surprise. It’s a final farewell to Stina. She’s moving home and we have to send her out with a bang! We’ll definitely miss her. She’s been a big part of CFI for a long, long time and played a key role on our amazing team this year. Join us at 5:30 today if you can to say goodbye to Stina.
Stephanie will be leading sessions today, 8:30-10:30. Steph has been an instructor at Oakway Fitness in aerobics and spin classes. She’s also been CrossFitting with us for over a year now. She recently received her CrossFit Level 1 Training Certification and will now be joining our staff as a CrossFit Intensify Coach! She’ll be leading sessions Wednesdays in the late morning and Thursday in the evening. We’re excited to have her on our coaching team!