Front Squat, Box Jump, Push-Up, Row – Monday!!!

Adrian’s been coming to CFI these last couple of months and has been crushing it. He gives 100% in the WOD’s and you can find him after class getting in extra mobility.

Join CFI July 3rd for baseball and fireworks! We’ll be cheering on the Eugene Emeralds and staying after for the annual fireworks show! It’s always a great time for CFI members and their families to get together.

We have 10-15 tickets left at $10 per ticket. So let Andrew or Colin know if you want some tickets. First come, first serve.

Monday’s WOD

Scaling Options

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Oly Club & Hammer

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

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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Row, Wall Ball, KB Swing, Burpee – Saturday

Saturdays are always more fun when you bring a partner!

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

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Run, GHD, Squat Clean – Friday!!!

Brenna is proof that consistency and hard work pays off. This is one strong lady! Keep up the great job Brenna!

Are you wanting a little more work after the WODS? Or have certain goals that you need help reaching? Make sure you talk to a coach before or after class for some additional help and mobility work. Your coaches are a wealth of information and they’d love to help you out!

Friday’s WOD

Scaling Options

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Romanian Deadlift, Banded Row, DB Snatch, Row – Thursday

Get in that extra mobility throughout the week. Not sure how or what to work on? Ask a coach!

The Dirty Dash is back and will be in Albany this year on July 14th! For more info and to buy tickets, Click here.

Thursday’s WOD

Scaling Options

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