# WARM-UP >Complete as many rounds for quality in 15-minutes * 30s Jog out 30s and then run back to the start faster * 20s Hollow Rock + 20s Superman Rocks * 8 Samson + Instep Lunges * 6 Push-up + Inchworm steps * 5 Safety Stop Jumps
## THE GOAL * Complete all 5 rounds of 40 seconds of work without breaking during the work intervals
## THINGS TO FOCUS ON * Point your toes to help keep your legs straight during the V-ups. Scale with tuck-ups if v-ups are not sustainable * Keep your legs straight during the RDLs (a micro-bend in your knees is acceptable if you have any knee pain) * Press through all 5 toes on your back foot while coming up from the bottom of your lunge * Keep a straight line from your ankles to your shoulders during the mountain climbers and bring your feet as close to in line with your hands as your mobility will allow
Opening in 2009, CrossFit Intense has been providing quality coaching for strength, powerlifting and CrossFit athletes to north central West Virginia communities for well over a decade.
Housed in Layne Performance Center, we have a team of coaches that assist in training local high school sports teams which include soccer, softball and cheer teams, as well as offering strongman training every Thursday afternoon coached by Rev. Matt Holbert. We have "Krueger Core" - an ab focus and arm accessory day every Thursday at 6 a.m., and Zumba classes are hosted on Monday and Thursday evenings by Trina Hunt. at 7 p.m.
Our weekly CrossFit programming is powerlifting-based and we program the three major lifts: the back squat, bench press and deadlift, in 6-9 week cycles to help athletes build strength for longevity and quality of life, and each class finishes with a metcon.
Stop by and see how CrossFit Intense can make you harder to kill and remember: quality of life is found in fitness.