Run, Shoulder Press, Hallow Rock, Ring Row – Wednesday

Brooke always brings a smile and dedication to the gym!

Sunday Hero WODs are a great opportunity to challenge yourself and get in extra cardio! Although these Hero WODs are challenging they are 100% scalable to fit anyone’s abilities. We can scale the movements, volume, and weights so everyone can participate and get in a good workout. If you’re newer to CrossFit don’t shy away from these workouts, instead come join us in honoring these Heros.

Wednesday’s WOD

Scaling Options

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Row, Toes-To-Bar, Thruster, Hand Stand Push Up – Tuesday

These ladies make Saturdays so fun! Come join us!

Have you been to a Saturday WOD lately? Saturdays are a fantastic opportunity to introduce someone to CrossFit for the FIRST time and it’s FREE. Being able to do CrossFit for the first time with a friend is a great experience and helps lower the scare factor of that first WOD. These partner WOD’s are challenging but scalable and have a fun community atmosphere. What are you waiting for? Bring a friend this Saturday! 

Tuesday’s WOD

Scaling Options

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Front Rack Reverse Lunge, Run, KB Swing – Monday!!!

Our new CFI Teen Althele program is in full swing and going great! These classes are for ages 12-16 and are taught by Coach Colin and Coach Andrew, two of the best coaches in town! If you have any questions or concerns about the classes please don’t hesitate to reach out.

This is an exciting program with endless benefits for your teen and it’s not too late to join! Not sure if it’s something your teen wants to commit to? Come try it out and the first week is free! Just give it a chance. 

Mohawk classes are on Mondays and Wednesdays at 4:30 pm.

West classes are on Tuesdays and Thursdays at 3:30 pm.

Monday’s WOD

Scaling Options

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Oly Club & Emily – Sunday

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Sunday Oly Club at Mohawk at 9:00, then our weekly Sunday Hero WOD at Mohawk at 10:00!

Oly club is open to ALL CFI members and ALL skill levels. It’s a great way to work on your technique and strength!

Sunday’s Oly Club (9:00)

Sunday Hero WOD (10:00)

Hero WOD Scaling Options

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Run and Thrusters – Saturday

Come get some extra cardio in this Saturday! Grab a buddy and meet us at the gym!

Bring-a-friend FREE Saturday Partner workouts at West at 8:00 or 9:00 and at Mohawk at 8:00, 9:00 or 10:00. Don’t have a partner? Come in anyways! We’ll partner you up with someone or give you a great solo version of the workout.

Saturday’s Partner WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Run and Thrusters – Saturday