Sumo Deadlift, In and Out Jumps, Overhead Lunge, Burpee -Thursday

Still working on those handstands? Come before or stay after class and get some extra practice in! Coaches can help with the progression needed!

LABOR DAY WOD UPDATE: This year instead of holding the Labor Day WOD at Alton Baker, we are going to have one 9 am class at Mohawk and one 9 am class at West. These will be normal CrossFit classes.

Both locations will be closed for the remainder of the day.

Thursday’s WOD

Scaling Options

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Pull-Up, Push-Up, Sit-Up, Squat – Wednesday

Your coaches are a wealth of information and would love to share it with you!

We are halfway through CFI Bingo! Have you logged your meals on My Fitness Pal yet? If you’re eating healthy and exercising but don’t seem to be getting anywhere in your goals, logging your food for a week can definitely help. Perhaps you’re eating or drinking something regularly that’s holding you back. Or more likely you’re not eating enough something to propel you forward. Log your food and have a coach look it over with you.

Wednesday’s WOD

Scaling Options

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Row, Toes-To-Bar, KB Swing – Tuesday

Do you feel like perhaps you have a slow metabolism? Are you tired of crash dieting and always feeling hungry? These processes are not sustainable for lifelong changes.

Metabolism is the rate at which the body burns calories. To speed up your metabolism make sure you eat ENOUGH food, drink tons of water, exercise consistently, and get enough sleep. These are basic principals and practices that will make a huge difference in the sustainability of your goals.

Don’t know where to start? Reach out to your coach or click here!

Tuesday’s WOD

Scaling Options

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Back Squat, Run, Burpee Box Jump Over – Monday!!!

Jump into the week! Make sure to get in on Monday and set the tone for the week!

Our Intensify Teen program will be starting up next Monday, August 20th!!! These classes are for ages 12-16 and will be 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.

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

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

Sessions the first week will be free, so bring your friends!

Monday’s WOD

Scaling Options

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Oly Club & Bulger – Sunday

Canadian Forces Corporal Nicholas Bulger

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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