Box Jump Over, Push Press, Hang Power Clean, Front Squat – Saturday

Grab a partner and head on over to CFI this Saturday! This is a great time to introduce your friends to CrossFit!

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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Deadlift, Run, Burpee Over Bar, Front Rack Lunge – Friday!!!

Make sure you check out the CFI store! We have apparel, workout accessories, and more! Need a snack? Grab a Smash Pack or FitAid fuel pack from the fridge. Don’t forget about that Crossfit soda, FitAid Rx, that is the perfect refreshment after a tough workout. Need a new CFI shirt? Take a look, we’ve got inventory. Let us know and we’ll even have it delivered to West for you! Whatever you’d like, just make sure to mark it down on the clipboards and we’ll take care of it for you.

Friday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Deadlift, Run, Burpee Over Bar, Front Rack Lunge – Friday!!!

Toes-To-Bar, Row, Thruster – Thursday

Dig deep and help support those in need this holiday season!

The bins have been delivered!!! Every year leading up to Thanksgiving, CFI collects hundreds of pounds of food and cash donations to help support Food for Lane County! This is a great way for us to make a serious positive impact on our local community. Absolutely nobody deserves to go hungry, especially during the holiday season. Let’s step up and help those less fortunate than ourselves. 

Coach Colin and Coach Crippen will be doing burpees for every food item and dollar donated before Thanksgiving. Let’s all band together and make them do the most burpees yet! 

Thursday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Toes-To-Bar, Row, Thruster – Thursday

Double Under, Push-Up, Power Clean, Pull-Up – Wednesday

We’re quickly heading into the holiday season and things get hectic! Make your health a priority! Keep an eye out for holiday hours and events happening at CFI!

The EWEB Run to Stay Warm 5K, 10K and half marathon returns this Sunday, November 18th. All proceeds benefit the Customer Care program, which helps income-eligible customers who are having difficulty paying their utility bills. Come join in and keep a family warm this holiday season!

Click here for more information and to register!

Wednesday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Double Under, Push-Up, Power Clean, Pull-Up – Wednesday

Back Squat, DB Russian Twist, Banded Crunches, Russian KB Swing – Tuesday

Don’t skip out or dismiss the benefits of the kettlebell swing. Not only does it raise your heart rate and challenge your core, it also works the posterior chain (glutes, hamstring, calf, and back muscles). This is a great tool to have at home when you can’t make it into the gym!

Thanksgiving and Black Friday are next week! We will have holiday hours for these days. See below.

Thursday, Nov 22nd we’ll have one Thanksgiving WOD at Mohawk ONLY at 8:30 am. All other classes for both locations are canceled Thursday. Come join us at 8:30 am and get your workout in before all the food!

Friday, Nov 23rd we’ll only have the classes below, all other classes Friday are canceled:

WEST: 8:30 am, 9:30 am, and 5:30 pm

MOHAWK: 8:30 am, 9:30 am, 4:30 pm, and 5:30 pm

Tuesday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Back Squat, DB Russian Twist, Banded Crunches, Russian KB Swing – Tuesday