Oly Club, Michael – Sunday

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

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

Posted in Daily Posts by Katie Eley. Comments Off on Oly Club, Michael – Sunday

Run, Power Clean, Box Jump – Saturday

Brooke always puts in the work. Follow her lead and get your butt in the gym too.

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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Z Press, Deadlift, Row -Friday!!!

Brit and Kenny cranking out those Burpee Jump Touches!

It’s finally Friday! It’s been a tough week but you guys have almost made it to the weekend. Those squats from Monday lingered a little bit. You’ll be seeing back squats weekly coming up for a little strength cycle. Try as best as you can to make it in on those days! Next Squat day will be Monday again. It’s time to build up that strength!

Friday’s WOD

Scaling Options

Supplemental

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Squat Snatches, Box Jumps, and DU’s – Thursday

Brendan has been starting to breath fire again in those morning classes. Look out!

Yogility is 5:30PM Thursday Night!

The Northwest Fit Games is putting on The Deschutes Demolition competition on June 9th in Sunriver! This looks to be an awesome RX or Scaled partner competition, and it would be great if we could get some more CFI teams put together. Even if you’ve never done a competition before, it might be a good motivator for you to fuel your fire in the gym. The scaled competition is a great friendly atmosphere for anyone not able to Rx most workouts yet. The teams are made up of MM or FF, so grab your regular partner and see if you guys want to take things to the next level! Here is a link for more info, Deschutes Demolition.

Thursday’s WOD

Scaling Options

Supplemental

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Run, GHD Sit-up, Front Squat – Wednesday

Don’t forget!

HOPEFULLY we are all in for some sunnier weather coming up. During the sunnier months you might see an extra running day in there during the week. Do not shy away from the running if you HATE running. Change your attitude towards it, and attack! It WILL get easier, you just got to keep at it. That same attitude applies for ALL exercises in here that you hate. Burpees, rowing, bear crawls, snatches, etc. Those are the days you need to make sure you get in, and attack those weaknesses. Your Crossfit experience will be amazing after that!

Wednesday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Andrew Crippen. Comments Off on Run, GHD Sit-up, Front Squat – Wednesday