Audra working on her rhythm and speed with her box jumps. With the help of a little arm swing and kip, she was able to string some quick rapid fire jumps together! Throw your arms back as you jump off the box and then fire your arms up as you try to bounce off the floor to return to the top of your box.

Wednesday’s WOD

Strength/Skill

Muscle-up Technique & Progressions

Met-con

5 rounds for time:

• 100 meter farmer’s carry (53/35)
• 30 double unders
• 20 wall balls (20/14 lbs – 10/9′)
• 10 pull-ups
• Rest 1 min

A) banded pull-ups (green or lower), B) jumping pull-ups, C) 14/10 or lower WB, D) 30 Jump touches, E) 90 singles, F) 35/26 or lower FCs, G) 3 rounds

Notes and Announcements

There’s only a few spots left in the 11:30am class of the CrossFit Intensify CrossFit Kids Program this July. Contact us to sign you child (ages 4-9) up for a fun month of Kids Classes!

A new INTENSIFY shirt and tank top order is in the works. To order you can sign-up at the front desk or post a comment on the thread in Intense Friends on Facebook. (If you’re not a member of Intense Friends please let us know. We’d be happy to connect you with everyone!) This time around we’re offering 3 different colors: white with red lettering, black with red lettering, and red with black lettering. We’re also offering men’s, women’s swoop neck, and ladies racerback tank tops. They’re $20.

Starting this July CFIer and local Physical Therapist Ryan Beck will be offering free Functional Movement Screens for injury prevention! Here’s how it works: Sign up for one of the six timeslots offered 3 times each month. Come to the box at that scheduled time and Ryan will walk you through a 15 minute movement screen. This screen will show where, if anywhere, you’re lacking adequate mobility and/or motor control, helping us determine what types of preventative or rehabilitative exercises will help you improve as an athlete or ward off potential future injury. This will be an extremely valuable resource for any CFI member and it’s FREE! The July FMS screens will be offered 7:00-8:30 am on Tuesday July 2nd, 4:30-6:00pm on Wednesday July 3rd, and 7:00-8:30am on Tuesday July 16. There’s a sign-up sheet at the front desk. Please register for you timeslot ASAP. More info coming soon on Facebook as well.

Claire’s back for the Summer and fired up to be back home at CFI!

Tuesday’s WOD

Strength/Skill

Front Squat 1RM

Met-con

“Brenton”

5 rounds for time:

• bear crawl, 100 feet
• standing broad jump, 100 feet*

*Every 5 broad jumps you must stop and do 3 burpees.

A) 3 rounds

(If the first round takes longer than 3:30, you will do scaling option A.)

Notes and Announcements

Box Stacking! Please help us keep the boxes organized. The tapered boxes are stacked in order from tallest to shortest (24>20>16>12). This ensures the boxes do not get stuck together. We’ve posted signs next to the boxes to remind you as well. Thanks for your help!

We’re placing another order of INTENSIFY shirts and tanks! This time around we’ll also have an option of Ladies Racerback Tanks! We’ll be printing white with red lettering (like our team wore at Regionals!), black with red lettering (just like before), or red with black lettering (like last year’s Red Sea shirt). These shirts/tanks will be the Next Level Apparel tri-blend material, just like the last couple orders. Please order by posting a comment on the thread in Intense Friends or signing up at the front desk at the gym. Please specify size, color (white or black), men’s, women’s swoop neck, or ladies tank, and cash or card. They will be $20. The deadline to order will be Friday June 28th.

Caitlin crossing the finish line as Team CFI finishes WOD #4

Monday’s WOD

Mobility

Overhead mobility

Skill

Handstand

Met-con

4 rounds for time:

• 400m run
• 9 Handstand Push-ups
• 12 Sumo-Deadlift High Pull (95/65)
• 15 Box Jumps (24/20)

A) DB presses, B) 75/55 or lower SDHP, C) 20″/16″ or lower BJ, D) 250m runs

Notes and Announcements

Today is another great opportunity for a PR if you are in the Spring Challenge. We have a little over a month to go, so make sure you don’t miss an opportunity like today to differentiate yourself from the rest of the competition. You will start seeing Challenge repeats in the next 3 weeks!

A couple more teams from CFI have signed up for the Sasquatch Throwdown on August 17, and 18th, at PK Park in Eugene. If you are able to get the weekend off, it’s going to be an awesome spectator friendly environment. We’ll have at least 6 or 7 pairs competing, and Ben Stoneberg is competing individually against some of the West Coasts best athletes. $1000 are on the line for each competitive division. Ben should be pretty seasoned after the Crossfit Games in July

I hope everyones legs have fully recovered from Karen! It is going to be another fun week, and by fun i mean rough . We will save our legs for Tuesday……Wednesday…..AND Thursday. Buckle up!

Isabel

Look out for Bo! You may see him working out in the morning, and the evenings……..in the same day!

Sunday’s WOD

“Isabel”

For time:

• 30 Squat Snatches (135/95)

A) 115/75, B) 95/65, C) 75/55 or less, D) Split Snatch

Notes and Announcements

Today we will be doing one of the most popular olympic lifting benchmarks, Isabel! We will spend a good amount of time on technique, trying to get you as comfortable as possible in the bottom of your squat snatch. Also, if you got those tight shoulders, we will show you how to split the snatch too

July’s Crossfit Kids classes only have a few spots left. This is going to be a topnotch program, that will rival any skill building kids program around town. Send us an e-mail if you want to snag one of the last spots.

Partner Backward Run AMRAP

Dodgeball! Coming soon….

Saturday’s Partner WOD

With a partner, as many rounds as possible in 20 mins of:

• 10 Kettlebell Swings (53/35)
• 10 Jumping Lunges
• 10 Push Presses (95/65)

*While partner A is working on the AMRAP, Partner B will be running 250m (200m of it will be BACKWARDS )

A) Russians KB Swings, B)35/26 lb or lower KB, C) 75/55 or lower Push Press, D) Scaled lunges, E) Forward run

Notes and Announcements

It’s Bring-a-Friend Saturday, which means friends are welcome for free! So call up that special someone and tell them you need a partner for a butt kicking. This is a great opportunity for new people to get a good first time crossfit experience.

July’s Crossfit Kids classes are filling up fast! All the spots are filled for the 1:30pm time slot, but there are still a couple openings left for 11:30. For more information, check out Wednesday’s post.

The Spring Challenge is almost over! We are about a month away from redoing our workouts, and I have already heard of some incredible success. Make sure you really dial down the nutrition because this is going to come down to the wire, and there is a lot of money on the line!

Rope Climb WOD

Mike’s looking strong! And now Mike and Amy’s son Ryan can CrossFit too. He’s signed up for CrossFit Kids this July!

Friday’s WOD

Strength/Skill

10 min EMOM:

• 1 shoulder press
• 1 push press
• 1 push jerk
• 1 split jerk

Pick the weight. Make it a heavy shoulder press. You can adjust throughout. Score heaviest weight.

Met-con

4 rounds for time:

• 250 meter row
• 15 medicine ball cleans (20/14)
• 15 GHD Sit-ups
• 2 rope climbs

A) 2x abmat SUs => GHDs, B) 1/2 RCs, C) 4 rope pulls, D) 50 DUs => Rowing

Notes and Announcements

We’ve done today’s Met-con before, but last time we did 50 double unders instead of rowing. Spring Challengers, you can use scaling option D to substitute DUs for rowing if you want to repeat the workout as it was before and get a PR.

We’re only a few weeks away from July, the last month of this year’s Spring Challenge. In July we’ll add  those Spring Challenge workouts to the programming, repeat all the weigh-ins and measurements, and then see who’s improved the most over the past 3 months! There’s tons of cash on the line. We can’t wait to see who comes out on top!

CFI CrossFit Kids update! There are only 5 spots left in the 11:30 class and 1 spot left in the 1:30 class. For more info please scroll down to Wednesday’s post. To sign-up your kid for our July Summer Camp, email us. You better do it quick, these classes are filling up!

Farmer Carry, Mountain Climber, Run, Hang Power Clean!

Gettin’ ready for the Games! Ben slapping on the 60 lb weight vest for a little Games prep at Mt. Pisgah!

Thursday’s WOD

Skill

Double Under Practice

Mobility

Rolling and Smashing for those Karen legs!

Met-con

2 rounds for time:

• 2 rounds of…
  • 200 ft farmer’s carry (70/53)
  • 20 mountain climbers
• Rest 1 minute
• 2 rounds of…
  • 250 m run
  • 10 hang power cleans (135/95)

A) 53/35 or lower KBs, B) 115/75, C) scaled mountain climbers, D) 95/65 or lower

Notes and Announcements

Did you miss yesterday’s announcement about CrossFit Kids? Scroll down to yesterday’s post for details. There are now 7 spots available.

The CFI Running Club is ramping things up! As the weather turns and we get more sun, you’ll find a bunch of CFIers meeting up at Mt. Pisgah, the McKenzie River Trail and some other spots for some fun runs outdoors. If you’d like to connect with other CFI runners and get outside for more of your workouts, look up the CFI Running Club on Facebook or send one of us a message and we’ll invite you.

Mark your calendars! This Summer will be full of CrossFit competitions. First, Ben Stoneberg will be battling it out on the worldwide stage at the Reebok CrossFit Games July 24-28. After that we’ve got the Northwest Battle of the Beasts on August 3 and 4. A bunch of our athletes are busy prepping for the next competition on the calendar, the Sasquatch Throwdown at PGE Park on August 17 and 18. Then, we’ll be hitting the Oregon CrossFit Summer Games in Bend on August 24 and 25. THEN, our friends over at Eugene CrossFit are putting on CrossFit in the Backwoods on August 31st. It’ll be a busy Summer! Details coming soon!

KAREN

Gotta love that plate carry!

Wednesday’s WOD

Met-con (12 min cap)

“Karen”

150 wall balls for time (20/14# – 10/9′)

A) 14/10, B) 10/8, C) 500 m row/50 WBs/500 m row

Skill

3 rounds, not for time:

• 250 m row or run
• 5 strict toes-to-bar

A) 15 leg-ups => T2Bs

Notes and Announcements

CrossFit Intensify CrossFit Kids classes are coming this July! This July we’re running a Summer camp for kids ages 4-9 years old. Annie Mac recently received her CrossFit Kids certification and will be teaming up with Coach Crippen to lead 2 groups through a test run of our Kids Program. We’re offering a special Summer deal so we can fill up these first 2 CFI Kids Classes! Hopefully we’ll be continuing the program this Fall!

Summer classes will be on Tuesdays and Thursdays (2 days/week for 4 weeks), starting on July 9th and ending August 1st. There are currently 8 openings in the 11:30-12:15 class and 3 openings in the 1:30-2:15 class. The cost is only $50 for the month (8 classes). Classes will last 45 minutes and include CrossFit-based games and some skill practice. Your kids will learn to squat like champs!

If you’re interested, please email us! This is a fantastic way to keep your kids active and motivated this Summer. They’ll learn a ton and have a great time doing it. Contact us to sign your kid up for the CrossFit Intensify CrossFit Kids July Summer Camp.

Death by Pull

Check out Debbie’s amazing progress! We’re so proud of her! Can’t wait to watch her continue her incredible transformation!

Tuesday’s WOD

Strength/Skill

Kipping Pull-up technique!

Then, Death by Pull-ups

With a continuously running clock, do 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 in the third, and so on adding a pull-up each minute for as long as you can without the clock catching up to you.

A) banded pull-ups (green or less), B) Ring Rows

Met-con

2 rounds for time:

• 250 m plate carry (45/25)
• 20 bumper plate burpees

A) 25/15, B) regular burpees

Notes and Announcements

Community wrist wraps! We’ve slowly been building a stockpile of wrist wraps. Members leave them behind at the Box and they go unclaimed. So we’ve decided to offer up these wrist wraps for everyone to share. You’ll find a box of wraps near the main whiteboard. Take a pair and use them anytime we’re doing a lift that may be hard on your wrists. If you get them sweaty, please spray them with disinfectant and lay them to dry by the back sink.

Free Reebok gear! Before the North West Regional, Reebok sent us some gear but none of it fit our athletes. We’ve thrown this stuff in a box. Grab a pair of shorts or a shirt. They’re up for grabs. Just be warned, this stuff fits a little funny so you may want to try it on before taking it home.

We had to make the Runfit Challenge a little more challenging for Ben!

Monday’s WOD

Strength/Skill

3RM Overhead Squat

Met-con

10 Rounds For time:

• 25 Double Unders
  
• 15 Goblet Squats (53/35)
  

*If your double unders are unbroken, you only have to preform 10 goblet squats

A) 35#/26# or lower KB, B) JT’s to a 12″ target, C) JT’s to 8″ or lower, D) 75 Singles E)  7 rounds

Notes and Announcements

Congratulations to Ceresse Wesel for finishing out her 18th and final week of Chemo treatment! You are an inspiration to us all Ceresse, and we can’t wait until you are feeling stronger and able to make it back to the gym regularly.

Today we will be practicing those double unders once again. We still have a few more Rev-1 Speed Ropes if you don’t have one already. This is a terrific jump rope for double unders and is used by all of Crossfit Intensify’s regional competitors. The rope is $28 and we can customize to your perfect length.

Make sure everyone keeps an eye out for this weeks “Mobility WOD Monday”! Jasmine will post it into Intense Friends, and you will be quizzed!