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, March 24, 2017

Join us for our final 7pm Competitors’ Heat! Come cheer on your buddies and hang out with us afterwards. BYOB if you’d like! 

WORKOUT 17.5

10 rounds for time of:

9 thrusters
35 double-unders

M 95 lb. F 65 lb.

Time cap: 40 minutes

VARIATIONS

Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.

Teenagers 14-15:

Boys use 65 lb. Girls use 45 lb.

Masters 55+:

Men use 65 lb. Women use 45 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

Scaled Teenagers 14-15:

Boys use 45 lb. and perform single-unders Girls use 35 lb. and perform single-unders

Scaled Masters 55+:

Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders

keith