CrossFit Intense posted on Facebook
Deadlift 5 x 3
4 Rounds For Time:
30-KB Swings 53/35#
20-Wall Ball 20/14#
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Think you’re too old to start CrossFit?
Stephanie was one of our first members at Intense when we opened in 2009, and although she took a hiatus from CrossFit for a few years, she came back last fall and is now stronger than ever at 58 years old! When Stephanie began CrossFit with our Zero to Sexy ladies group, her back squat was just 70 pounds. Now, she has PR’d her back squat at 135 pounds! Stephanie has lost 7 pounds even though she insists she “is not really trying” to lose weight – just doing CrossFit workouts in conjunction with a healthy diet. Stephanie has realized that if you start slow and learn the proper technique for the movements at CrossFit Intense, when you do the best that YOU can do, the rest will come!
Tomorrow evening at 6 pm we will kick off our beginners CrossFit class at 6 pm. The class will meet Tuesday and Thursday evenings for three weeks at 6 pm. This is an introductory class that will introduce CrossFit movements to you slowly, safely, and effectively for you to receive a solid foundation in CrossFit. Make one of the best decisions you can make for your health and begin your adventure at CrossFit Intense!
Today’s member profile is a 21-year old, soon to be an elementary school teacher, Cora Faby!
Cora has been a member at Intense for almost a year, and she loves lifting heavy things, especially back squats! Cora doesn’t like burpees or running, but that’s the beauty of CrossFit – it’s a great mixture of strength movements (deadlift, back squats, bench, etc), and conditioning exercises (double unders, burpees, running, rowing, etc). Cora competed in our Bar Fight USPA Powerlifting meet last fall which has been one of her favorite experiences at CrossFit Intense thus far. She says: just try it! Don’t be intimidated, one time is all it takes to get hooked!
Skill: Hang Snatch Technique
WOD: 4 RFT
21 – Double Unders
14 – Box Jumps 24/20”
7 – Hang Power Snatches (95/65)
15 minute time cap
Any form of Step-up will be accepted
9 Minute AMRAP:
10 Box Jumps 24/20′
15 Sit Ups
3 Minute Rest then:
6 Minute AMRAP:
6 HR Push Ups
6 2 Count Mt. Climbers
6 Jump Squats
*May step on box jumps
*Mt Climbers are foot to hand
*2 heats possible with a 9 minute stagger start
*Athletes will keep their own rounds
What’s all the fuss about CrossFit? If you didn’t catch 60 Minutes last night to see the interview with the founder of CrossFit, you can watch it here, and then give us a shout to find out how you can join our awesome community of athletes in Fairmont, West Virginia!
Wednesday 14 Minute AMRAP: 7 Thrusters 7 Snatches 7 Shoulder 2 OH 7 OHS 7 Front Squat *At the top of every minute perform 4 burpees, starting after the 1st minute. Bar weight 95/65#
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