15 minutes to find your left-arm 1RM and right-arm 1RM. You may lift more with one arm than the other. You do not have to complete each lift with both arms. Your score is the sum of your left-arm and right-arm 1RMs.
10 rounds for time (20 min cap):
- 25 double unders*
- 15 goblet squats (53/35#) *(10 if DUs unbroken)*
*Double Under Bonus! Complete your set of 25 double unders unbroken (without hitting your feet or resting, singles between doubles are allowed) and get a 5 goblet squat reward: You only have to complete 10 goblet squats that round instead of 15.
A=35/26# & Jump Touches (12″), B=35/26# & singles(3x reps), C=6 rounds
The new CrossFit Intensify Basics Program will start on Monday October 8th!
Twice/day Monday-Friday CFI will offer a special Basics class for beginners (more info on the Basics schedule below). This program will replace our On-Ramp Program. It will be encouraged but not required for new incoming members. These Basics classes will be designed to help beginners build the fundamentals and develop a solid foundation of fitness before joining our regular CrossFit classes. You won’t see any complicated barbell movements or high-skill gymnastics. We’ll focus on beginner-level conditioning workouts that will be sure to challenge anyone new to CrossFit, while helping them ease their way into our regular CrossFit classes. Our current CrossFit WOD class schedule will remain unchanged. These Basics classes will be offered in addition to our regular classes.
A membership in the CrossFit Intensify Basics Program will be at a special discounted rate of $75/month. Basics Program members will have limited access to the classes. They can only attend a Basics class or a Saturday bring-a-friend WOD. Sign-up will be required for Basics classes (using our club schedule feature in CF Dashboard) and only Basics members can attend these classes. Each Basics class will be led by one or two of CrossFit Intensify’s Level-1 CrossFit Certified Trainers. Each class will be limited to 20 members.
There is no limit to how long a person can stay in the Basics program. We understand that CrossFit isn’t for everyone. The Basics Program will offer a safe alternative to our regular CrossFit program for beginners or those uninterested in high-skill weightlifting or gymnastics. However, after a month or two in this Basics program these members will be prepared for the regular CrossFit classes and they will be encouraged to upgrade and move into our regular program. Basics members will be offered a special sign-up discount should they upgrade their membership and join the CrossFit classes.
If you or someone you know is intimidated by our CrossFit classes or would like to ease into the program, please check out the CrossFit Intensify Basics Program! For more info, please Contact Us!
Here is a tentative Basics Program schedule (classes start Monday October 8th):
- Monday: 8:30am & 6:00pm
- Tuesday: 5:30am & 6:00pm
- Wednesday: 8:30am & 6:00pm
- Thursday: 5:30am & 6:00pm
- Friday: 8:30am & 6:00pm
- Saturday: Basics members are welcome to any Saturday WOD. See CFI schedule for details.
Interested in the Basics Program, but cannot make any of the times listed above?! We are still designing this program. Please Contact Us with any questions or scheduling requests.