Burpee, Snatch – Wednesday

Jeremy, back at the Box! He’s an inspiration. Remember, we have NO EXCUSES!

Join the 2018 New Year’s Lifestyle Challenge! This challenge will help push us to make positive Lifestyle changes this January. Plus it will be our easiest and simplest challenge yet!

The buy-in will be $20 cash (this will be an individual challenge). The cash goes into a pot to be awarded to our top finishers in February.

Then, January 1st-February 1st, participants will log all their workouts and fill out the daily Lifestyle log in Beyond The Whiteboard. BTWB will give you points based on how you answer your Lifestyle log questions and whether or not you worked out. For a quick rundown of how the Lifestyle Log works, CLICK HERE. We will breakdown how the scoring system works and set some rules and definitions prior to the start of the Challenge. Basically, if you keep up with your Log, sleep well, hydrate, mobilize, eat well, take fish oil and workout often, you will win your money back and have a chance at more prize money! 

Wednesday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Burpee, Snatch – Wednesday

Back Squat, Row, SDHP, Pull-Up – Tuesday

Kate may be relatively new to CrossFit but she’s picking things up quick, like rope climbs!

Our Mission: Possible Challenge for beginners starting January 8th is now open for registration! Here is a link to share! This price is a huge discount and a great way for someone new to CrossFit to get started!

Tuesday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Back Squat, Row, SDHP, Pull-Up – Tuesday

Run, Kettlebell Swing, Hip Extension, Bumper Plate Sit-Up, Wall Ball – Monday

So great to see Luke back at CFI West and throwing down with our 12:30 class!

Reminder: The CFI Christmas outing is this coming Friday, December 15th! We have a reservation for a large group at 6:00 pm at the Hop Valley in Eugene. More info and RSVP on Facebook!

Monday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Run, Kettlebell Swing, Hip Extension, Bumper Plate Sit-Up, Wall Ball – Monday

Oly Club & Badger – Sunday

Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11, 2007

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 Zach Smith. Comments Off on Oly Club & Badger – Sunday

Kettlebell Swings, Wall Balls, Ab Mat Sit-Up – Saturday

Rowing is a skill like any other. Regular practice makes you better. Join our challenge to row 100K meters in the next two months. Check out the post in Intense Friends for details.

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

Posted in Daily Posts by Zach Smith. Comments Off on Kettlebell Swings, Wall Balls, Ab Mat Sit-Up – Saturday