Run, KB Press, Ring Row – Monday!!!

Thanks to everyone who made it out on Friday and participated! Don’t forget to do the team challenge and post the video if you haven’t yet. Also, let your team captains know your points for the week and log your results on the Open site before 5 pm!

Since this Friday, March 22nd is the last Open WOD each gym location will end their Friday Night Lights 19.5 with a potluck! Bring any good tasting food or drink and stay celebrate!!! It’ll be a blast!

This week’s theme will be Team Pride! So wear your teams color (green, blue, black, or red) and sign up for a timeslot!

Monday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Run, KB Press, Ring Row – Monday!!!

Oly Club & Wirtz – Sunday

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


Scott A. Wirtz, 42, of St. Louis, Missouri, died January 16, 2019, in Manbij, Syria, as a result of wounds sustained from a suicide improvised explosive device.

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, Burpee, Run – Saturday

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.

Grab your favorite gym buddy and come join us this Saturday for a CrossFit classic!

Saturday’s Partner WOD

Scaling Options

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Open 19.4 – Friday!!!

All classes before Friday Night Lights (4:30 pm) are canceled during The Open.

It’s time for 19.4! Throw on your St. Patty’s Day attire and head to the box!

18.4 throwback!

This week’s theme is St. Patty’s Day! Don’t forget to dress up and get your team a point!

Keep an eye out on our Intense Friends Facebook page for this week’s challenge!

We still need some volunteers to help judge! If you have time between 5-7 pm please join us, help out, and cheer on your fellow CFI members!

Friday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Open 19.4 – Friday!!!

Deadlift, Hang Power Clean, Push Jerk, Run – Thursday

The Open is nearing an end with just two more WODs left! Friday, March 22nd after the last WOD, each gym location will end their Friday Night Lights 19.5 with a potluck! Bring any good tasting food or drink and stay celebrate!!! It’ll be a blast!  

You can always find John in the box, crushing the WODs, and cheering others on!

Thursday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Deadlift, Hang Power Clean, Push Jerk, Run – Thursday