About us

CrossFit Instinct is located at 1931 West Monroe in Springfield, Il. At CFI we offer group CrossFit classes, a Longevity program for those who are 55+, personal training, yoga, sport specific training, and more. We also offer an ON-Ramp program for beginners to get started. The staff at CFI is top notch and we are confident we can help you with whatever your situation may be. Get started or try our free class at 8am on Saturdays.

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professional grade fitness

helping you become the best version of you

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Friday, April 21, 2017

Level 1

A) 10 min EMOM

  • 3 Position Power Snatch
  • keep it light and perfect

+

3-4 ROUNDS not for time:

  • 20 Strict Knee Raises
  • 1 minute Plank
  • 40 Russian Twists
  • Run 200-400m

Level 2

A) 3 Position Power Snatch (floor, hang below knee, hang above knee)

  • Every 2 minutes for 5 sets
  • Increase weight as needed

+

3-4 ROUNDS not for time:

  • 10 Strict Toe to Bar
  • 1 minute Weighted Plank 45/25
  • 40 Russian Twists 45/25
  • Run 200-400m
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