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, May 26, 2017


A) Bent Over Row 3 x 8-12, pause @ chest each rep.

2 rounds for time:

  • Row 50 cals
  • 25 Toes to Bar
  • 10 Turkish Get Up, 53/35lbs (alternate)

*Scale Toes to Bar with

  • V-Sits
  • Toes to Ring
  • Lying Leg Raises
  • Hollow Body Kips or
  • Hanging Knee Raises