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Friday
Sumo Deadlift
1 Rep Max

“Death by Wall Ball”
EMOM Wall Ball 20/14#
Starting with 10 reps and adding 1 rep per minute.

CrossFit Intense posted on Facebook

Friday
Deadlift
3 x 70%
3 x 80%
3 x 90%

3 Rounds For Time:
15-Muscle Ups
15-Squat Cleans 135/85#

CrossFit Intense posted on Facebook

Friday
Alternating 14 EMOM:
a) 5-Hang Power Snatches
*Technique work.

b) 15-Box Jump Overs 24/20″
*alternating movements EMOM. For example minute 1 complete snatches. Minute 2 complete Box Jump Overs…

11.4 Open WOD
10 Minute AMRAP:
60-Bar Facing Burpees
30-OHS 120/90#
10-Muscle Ups
*55+ Masters 110/75#

CrossFit Intense posted on Facebook

Thursday
Hang Squat Cleans
12-15 reps broken up as needed at 50% Power Clean Max

Death by Russian KB swings @ 70/53 pounds

Start a clock and do a single KB swing. At the beginning of the next minute complete 2 swings. Each minute add one more swing than the previous round. Continue this process until you cannot complete the designated set in 60 seconds.

CrossFit Intense posted on Facebook

Begin your transformation to a new you at 6 am tomorrow, Monday morning, by joining our Couch to CrossFit class! Just like the name infers, even if couch surfing has been your only physical activity recently, our Couch to CrossFit class will prepare you for our regular CrossFit classes. Cost is just $40 and the class will meet every Monday and Wednesday for the next two weeks.

CrossFit Intense posted on Facebook

Monday
Strict Pull Up Conditioning

5 Rounds For Time:
5-Strict Pull Ups*
10- Front Squats 95/65#
20-KB Swings 53/35#
30-Double Unders
*Modify Pull Ups with jumping and a 5 second hold at the top

CrossFit Intense posted on Facebook

We still have room in our Fundamentals class tonight at 5 pm and in our ladies only beginner’s class tonight at 6 pm! No excuses! Summer bodies are built now so don’t put it off any longer!

CrossFit Intense posted on Facebook

Wednesday
Bench Press
1RM minus 10% = Training Max
Use Training Max to calculate working sets
5 x 75% + 5#
3 x 85% + 5#
Rep Test 95% + 5#
AMRAP x 75% + 5#
*Push yourself on the rep test but do not go to failure.

Functional Training

CrossFit Intense shared a link on Facebook

We have a nutritionist onsite available for you to utilize to maximize your performance. “Like” her page and message her for a consultation.

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General Information

NameCrossFit Intense
OwnerJohnny Layne
Websitewww.crossfitintense.com
Phone(304) 380-4792
Emailjohnny@crossfitintense.com
Address1151 Airport Road
Fairmont, WV 26554

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7/23/2016 WOD: Split Jerk : 1 Rep Max Then: For time: 50 Double Unders 10 Clean & Jerks, 135/95 lbs 40 Double Unders 8 Clean & Jerks, 135/95 lbs 30 Double Unders 6 Clean & Jerks, 135/95 lbs 20 Double Unders 4 Clean & Jerks, 135/95 lbs 10 Double Unders 2 Clean & Jerks, 135/95 lbs

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You have to start in order to realize your own potential. "I have no previous athletic background, haha. However, I was pretty competitive flute player in back in the day, so I was kind of used to performing in large groups of silent people." - Colleen

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Now dip baby dip!

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Lunch break

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Autoimmune condition, 16 years old, competing in the 2016 CrossFit games...we are interested and motivated. #OCCFeels #FridayFeels http://games.crossfit.com/article/little-things (Shared from Reebok CrossFit Games)

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"It's not accessory work, it's successory work." - Greg Everett #MakeRaleighStronger

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3 ways to deal with injuries during your athletic career:

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Tempos and Pauses #gastoniacrossfit #crossfit #pauses #tempos

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Next week's programming. Enjoy!

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We've got some barbell work for ya today. "Airforce" wraps up our week of #RaleighCrossFitBenchmarks. #MakeRaleighStronger

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It's Friday!!! Gary & Alea will be out killing it all weekend so keep your phone chargers close by! Let's end the work week with a fun WOD! Snatch Complex EMOM for 12mins Increase weight every 3 mins Start at 65% Hang squat snatch + Full squat snatch Annabelle 3RFT 50 DUs (Scaled: 25DUs or 100Singles) 50 Ab-mat Sit ups 10 Snatches (135/95) (115/85) (95/65) 16min Time Cap

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"In our experience, athletes who participate in yoga report noticeable improvement in their flexibility, stability & range of motion.”

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CrossFit knows no age

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Check out the Track and Field Store Pop Up Shop this Saturday morning from 8-10 at Ultimate!

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(Photo: Recon Photography)