Monday, October 8, 2018

October 7, 2018

Our workouts have moved over to the SugarWOD app!

Download it on your phone, its Free!

Once you log in, find CrossFit Instinct to get workout notifications, to track your workouts and to stay connected with the CFI community.

If you have questions, go HERE.

Regular hours all day.


Friday, October 5, 2018

October 4, 2018

A) In 12 minutes build to a tough 3 Position Clean

  • 1 rep Hang above knees Power Clean
  • 1 rep Hang Below Knees Power Clean
  • 1 rep Power Clean

B) 3 sets in any order

  • Glute Bridges x 10-15
  • Back Extensions (optional to add weight) or Reverse Hyper x 10-15
  • Rest as needed


Wednesday, October 3, 2018

October 2, 2018

A) Push Jerk 5×3

  • More advanced lifters try to find a tough load and stick with it for all 5 sets
  • Novice athletes 5 CHALLENGING SETS, increasing weight each set

B) 18 Min EMOM

Min 1: PullUps any style x 6-10

Min 2: Strict HSPU on wall/box or seated KB press x 6-10

Min 3: KB swing 53/35lbs or less x 12-15


Note: Check your email for tips on today’s movements!

Have you downloaded the SugarWOD app to get notified of the workout and to log your results? It’s FREE! Give us your feedback, we are considering using it full time for the gym.


Tuesday, October 2, 2018

October 1, 2018

Quality over Quantity. 

“Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise,” CrossFit Founder and CEO Greg Glassman


2 rounds for Max Reps:

In 3 minutes

  • Run 400m
  • then with remaining time AMRAP Burpees

Rest 2 minutes

In 3 minutes

  • Run 400m
  • then with remaining time AMRAP Double Unders

Rest 2 minutes

In 3 minutes

  • Run 400m
  • then with remaining time accumulate as many Calories on Rower

Rest 2 minutes


Monday, October 1, 2018

September 30, 2018

Each day is a gift. How you choose to experience it is your choice.

A) Back Squat

  • 8 x 3 @ 50-60% of 1RM
  • Speed is the goal


20-15-10-5 for time:

  • DB Walking Lunge/each (as heavy as possible)
  • Toes to Bar (2:1 Hanging Knee Raises)



Friday, September 28, 2018

September 27, 2018

Earn as many points as possible in 30 minutes:

  • 1 Point: Run 400m
  • 1 Point: Row 500m
  • 1 Point: Assault Bike 12oom


Wise words from a CrossFit Vet, Pat Sherwood.

  • 10. Take training seriously, but don’t take yourself too seriously. Have more fun. When you are new, every day seems like it’s raining PRs. That will eventually slow down. Always strive to improve, but learn to enjoy going to the gym, working hard and going home … regardless of how the workout went.
  • 9. Read the CrossFit Journal from the very first article, which was published in April of 2002. There is a wealth of information buried in those old articles.
  • 8. Eating healthy is important, but please don’t be the weirdo that turns down cake and ice cream at a birthday party because it does not fit your diet.
  • 7. The first time someone told me about CrossFit, I thought it sounded ridiculous. This was due to my ignorance of what CrossFit’s methodologies truly were. I was closed minded and thought I knew everything. If you encounter people like that (like I was), be patient. CrossFit is fun and effective; there is no denying that. Most of us thick-headed know-it-all types will eventually come around if you give us enough time and some sound information. (See No. 9.)
  • 6. When it comes to getting fit, you can’t beat the classics: couplets, triplets, chippers, EMOMs, heavy lifting, gymnastics, running, etc. I’ve been very lucky to interview and spend a lot of time with the fittest people in our community. I will let the cat out of the bag: There is no secret training. Don’t cherry-pick workouts. Work your weaknesses. Train with variance. You will improve.
  • 5. Get out of the gym. Working out is awesome! CrossFit is awesome! It’s safe to say that I’m a CrossFit fanatic. That being said, if 10 minutes after meeting you we are still talking about your back squat, I’m secretly bored to tears. Seek balance in your life. Go for a hike. Learn to play a new sport. Go use your fitness. Enjoy life.
  • 4. Crawl. Walk. Run. Master the basics. These days people see the CrossFit Games and they want top-level lifts and times immediately. That’s not the way it works. Those men and women have put in years of work to be able to do what they do. You will have to do the same. Don’t be in a rush to advance. Do not blow off the fundamentals only to develop bad habits you will one day need to break.
  • 3. Support other communities. If someone does not do CrossFit because they choose to only Olympic lift, power lift, run, do pilates, yoga or something else … WHO CARES? Obviously, I’m biased and think CrossFit would better prepare them for a long, healthy life, but at least they are not sitting on the couch stuffing their face with sugar.
  • 2. Be humble. If you walk around with an attitude because you have fast times or big lifts, well, there’s no other way to put it … you’re a douche bag. Also, one day you will not be the strongest or the fastest. Someone will be better than you, and then you will be left with nothing and surrounded by people you did not treat with kindness.
  • 1. Help others on their journey. Remember when you first picked up a barbell or tried a muscle-up? Remember when you could not kip or even do a single pull-up? Remember when proper nutrition seemed overwhelming and confusing? Do you remember the person who did not look down on you for being inexperienced, but rather genuinely cared and helped you? Be that person.


Wednesday, September 26, 2018

September 25, 2018

A) Build into a tough 5 rep Front Squat


4-5 rounds of:

  • 10 Deadlifts (unbroken)
  • 10 Burpees (as fast as possible)
  • REST 2 minutes


Tuesday, September 25, 2018

September 24, 2018

A) Build into a tough

  • 1 rep Split Jerk from Behind the Neck

Then pick between,


3 sets not for time of:

  • 10 Supinated Grip Strict Pullup
  • 10 Strict Dip
  • 20 Inverted Shoulder Taps or 20 sec Inverted Hold


3 sets not for time of:

  • 10 Seated DB Press
  • 10 Bicep Curls
  • 10 Skull Crushers

Choose a challenging weight for yourself


Monday, September 24, 2018

September 23, 2018

A) 5 rounds for time:

  • 30 Double Unders
  • 25 KB Swings 53/35lbs
  • 20 Abmat Situps

*scale DU by cutting them in half or less.

B) Core Cashout

3 rounds of

  • Side Plank Raises x 10-15/side
  • Landmine Twists x 10-20 total
  • Hollow Hold x 30 sec


Friday, September 21, 2018

September 20, 2018

A) 4 minutes AMRAP of:

  • 5 unbroken Kip/Butterfly/C2B Pullup
  • or 3 unbroken Strict Pullups

Each set must be unbroken and you must break between sets. If you break up set, reps won’t count towards total rounds.

B) 6 rounds of 30 sec ON/OFF

  • Double or Single Unders
  • Wall Climbs or Inverted Hold

Cash Out:

  • Rumble Roll neck and upper back 2 minutes each.
  • Accumulate 2 min Down Dog


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