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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Tuesday, February 28, 2017

Level 1

A) 12 minute EMOM of

  • 1 Squat Clean and Push Jerk

*increase weight each set or until you find the perfect weight.

1296 for time:

  • Power Clean
  • Front Squat
  • Push Jerk

*find a tough weight, ideally 1 bar for all 3 movements.

Level 2

A) Build into a tough 1 rep Squat Clean and Push Jerk in 12 minutes

1296 for time:

  • Power Clean
  • Front Squat
  • Push Jerk

*use 75% of what you get for A.

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