Row, Burpee over Rower – Thursday

Thursday night Yogility at Mohawk at 5:30. 

We’ve got two teams competing at the Battle of the Boxes in Wilsonville this Saturday! Head on up to CrossFit Wilsonville if you can and help cheer on Team CrossFit Intensify and Team Swole Train! For more info, check out the Facebook event page here

Thursday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Row, Burpee over Rower – Thursday

Run, Toes-to-Bar, Hang Power Snatch – Wednesday

Julie’s first banded pull-ups!

Know anyone interested in starting CrossFit? Right now we’re offering $50 off the next 6-week Beginner Challenge for new members who share our October Special post on Facebook! Let your friends know!

Wednesday’s WOD

Scaling Options

Supplemental

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Thruster, Row, Backsquat – Tuesday

Shaun’s on a roll and working through the pain with toughness

The Challenge of the week is burpee to plates! Try to get on that leaderboard! We will keep an updated list of top 5 scores on the whiteboards throughout the week. You can do/repeat the challenge any time. At the end of the week we’ll find our winners!

Tuesday’s WOD

Scaling Options

Supplemental

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Push Press, Kettlebell Deadlift, Kettlebell Swing, Goblet Squat – Monday

So proud of our competitors at the Festivus Games last Saturday! All 4 teams finished on the podium in their divisions! Congrats to Amanda & Courtney, Josh & Steven, Marcileno & Raul, and Gary & Kyle!

One more week until the start of a new 6-week Beginners Challenge! The next Challenge starts Monday, October 23rd. This is the perfect spark for new folks to try CrossFit! 

Be sure to tell your friends about our October Special offered on Facebook! New folks that join the 6-week Beginner Challenge get $50 off if they simply share our October Special post on Facebook. This offer ends next Monday so let’s go! Spread the word! 

Monday’s WOD

Scaling Options

Supplemental

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Oly Club & Holbrook – Sunday

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

Sunday Oly Club at Mohawk at 8:00, 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! Stay for the first hour Olympic lifting or stay for both hours and do the strength and accessory work as well.

Sunday’s Oly Club (8:00)

Sunday Hero WOD (10:00)

Hero WOD Scaling Options

Posted in Daily Posts by Zach Smith. Comments Off on Oly Club & Holbrook – Sunday