02.21 – 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

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02.20 – Thursday

Get yourself on the right track with your health, and join a program that is fun, sustainable, and yields you the results you’re looking for. Summer will be here before you know it. Let’s get you feeling more confident! 

Our Spring Forward Beginners Program will give you the opportunity to start with a group of ALL beginners, and build a great foundation of safe movement patterns. We will ease you into the exercise routine and lead you every step of the way!

Spring Forward 2020 will be offered at our Springfield location AND our West Eugene Location. This program starts Monday, March 2nd!!!

This startup package is for your first 6 weeks.
-Classes will be on Mondays, Tuesdays, and Thursdays.

Springfield: 5:30am or 5:30pm
West Eugene: 7:30pm

Individual Registration: $199

Limited Number of spots!!!!

Register HERE!
For more info on the program or Testimonials, click here!

Thursday’s WOD

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02.19 – Wednesday

MACROS! What are they? Should you be tracking them?

Macronutrients are the essential nutrients that make up most of your diet. Your calories are made up of three main sources of macronutrients:

Carbohydrates (fruit, potatoes, bread, rice, etc.)

Fats (avocado, oils, bacon, nuts, etc.)

Proteins (meat, fish, eggs, vegetables, etc.)

Most people underestimate their food intake. Sometimes by up to 50 percent! This is typically due to misjudging how calorically-dense certain food may be, misunderstanding proper portion size, or lacking portion control.

Tracking macros is one of many useful tools to help you understand how much food you should be eating to reach your goals, like sleeping better, losing weight, gaining muscle, performing better in the gym, having more energy throughout your day, hitting a PR.

Tracking calories will be important for gaining or losing weight, however, there are benefits of making sure that those calories are broken down into the right macros for you and your goals.

Wednesday’s WOD

Scaling Options                         

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02.18 – Tuesday

In March we’ll be participating in the Bod-Pod Challenge! After the 800g Challenge and practicing Lazy Marcos in February…March is the perfect time for a 6-week body fat % loss challenge! This amazing challenge will help you get focused and identify where you may need to put extra work in.

This mid-March Bod Pod Challenge is a great opportunity to buckle down and become super disciplined in:


-appropriate protein intake (building on Lazy Macros)

-vegetable intake (building on the 800g Challenge)

-limiting sugar

-food logging

-water intake

-meal prepping


We will be using the services of a Bod Pod for the before and after body composition measurements! This is an amazing tool and one of the most accurate ways to measure your body’s composition. Body composition (percent fat and lean) reflects the results of both physical activity and nutritional practices. Bodyweight alone can be very misleading. The scale cannot tell the difference between a pound of fat and a pound of muscle. Knowing your body fat percentage is an important first step at the onset of any fitness or dietary program.

Plus, this Bod Pod can be self-used! If you are concerned about privacy the Bod Pod technician can show you how to use this yourself for full privacy!

The Bod Pod will be at Mohawk and West before and after the challenge. We’ll have sign-up sheets at each location soon. Make sure to sign-up and reserve your time.

Mohawk – March 9th

West – March 10th

For more info on the company and process, click here!

Tuesday’s WOD

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02.17 – Monday!!!

And the winners of the 800g challenge are:

Mike Dilger

Gary Malcolm

Samantha Marsden

Congrats, a job well done!

Monday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on 02.17 – Monday!!!
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