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A Few of Our Favorite Things

By Sean | In Kids, Lifting, Olympic Weightlifting, Running | on May 13, 2013

It’s no secret that one reason people get hooked on CrossFit is because of the variety of movements, skills, equipment, and modalities. Perfect for those of us with fitness ADD and those always searching for ways to challenge ourselves. Barbells, dumbbells, kettlebells, medicine balls, ropes, rings, bars, rowing, running, swimming, cycling, etc…the list goes on and on and believe it or not continues to grow. So many things, so little time. Here are a few programs we are starting that are geared towards helping you improve:

Intrepid Barbell Club:

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Basic Barbell Program – The Basic Barbell program is geared towards the CrossFitter who wants to increase their strength as well as the competitive Powerlifter training for an upcoming competition. Participants must be able to demonstrate adequate knowledge of basic barbell movements (Squat, Deadlift, Bench Press, Press) as well as the basic variations of the Olympic Lifts (Power Snatch, Power Clean, Push Press) without constant supervision. CrossFit athletes will be provided with a workout that supplements the CrossFit training during the week. Powerlifting athletes will be provided with a workout that is geared towards maximizing their strength in the Back Squat, Bench Press, and Deadlift for an upcoming competition. Currently four sessions are offered per week at 7:30am and 6pm on Tuesdays and Thursdays. If interested inquire with Ruth or Sean.

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Advanced Barbell Program – The Advanced Barbell program is geared towards the CrossFitter who wants to increase their power and proficiency in the Olympic Lifts (Snatch, Clean & Jerk) as well as the competitive Olympic lifter training for an upcoming competition. Athletes must demonstrate mastery of basic barbell movements as well as adequate knowledge of the Olympic lifts. CrossFit athletes will be provided with a workout that supplements the CrossFit training during the week. Olympic weightlifting athletes will be provided with a workout that is geared towards maximizing efficiency and power in the Snatch and Clean & Jerk for an upcoming competition. Currently two sessions are offered per week on Thursday evening and Saturday morning. If interested inquire with Ruth or Sean.

Intrepid Running Club:

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Endurance Running – The Endurance Running class is geared towards CrossFitters, Triathletes, and competitive runners wanting to improve running economy, durability, and work capacity. Class consists of a warm-up, running skills and drills, running Workout of the Day (WOD), and cool-down. Workouts may take place at our facility as well as off-site locations. Currently three sessions per week are offered on Tuesday morning, Thursday afternoon, and Saturday morning. If interested inquire with Sean.

Intrepid Kids (Coming in June):

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Beginning in June we will start offering 30 minute Kids’ classes on Saturday mornings. Ages 4-8 from 8-8:30am and ages 9-12 from 8:30-9am. More information will be announced as the time nears, but inquire with Ruth or Sean if interested.


WOD 5.13.13

Back Squat 3×5 or Wendler

3 Rounds
10 2-fer Wallball Shots
10 Chest to Bar Pull Ups
10 Box Jumps (30/24)

Or:

3 Rounds
15 Wallball Shots
15 Pull Ups
15 Box Jumps (24/20)

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