Row, Push-Up, Sit-Up, Jumping Lunge – Wednesday

Tim going to his happy place after a tough WOD!

Grab a partner for our next 6 week challenge! Don’t have a partner? Let a coach know and we’ll match you up with someone. We’ll be cleaning up our nutrition and testing workouts starting the Monday after the 4th of July. Get ready! More details to come…

Wednesday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Row, Push-Up, Sit-Up, Jumping Lunge – Wednesday

Front Squat, Dumbbell Snatch, Double Under – Tuesday

Did you miss last Thursday? Try the assault bike challenge, it’s a blast!

Come check out the Sunday Hero WOD! 10:00am on Sundays are now reserved for a Hero WOD each week. Each Hero WOD is dedicated to fallen soldiers, law enforcement officers and first responders.

CFI will be closed for Independence Day, July 4th. All classes will be canceled for the Holiday. Still need a WOD? Join us at the Butte to Butte

Tuesday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Front Squat, Dumbbell Snatch, Double Under – Tuesday

Run, Bear Complex, Pull-up – Monday

One of Emily’s first workouts with us was a 1.5 mile run, and she rocked it!

Keep your eyes on the CFI Community Calendar for upcoming events and important dates in our community. You can find the calendar HERE. Also watch our Facebook group Intense Friends for updates on the latest from our community. If you’re not a member of the group, please request to join. 

Monday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Run, Bear Complex, Pull-up – Monday

Oly Club & McGhee – Sunday

Today’s Hero WOD is dedicated to Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

Sunday Oly Club at Mohawk at 8:00, 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! Stay for the first hour Olympic lifting or stay for both hours and do the strength and accessory work as well.

Now every Sunday at 10:00 we will do a Hero WOD dedicated to a fallen American Hero of the armed forces, law enforcement or first responders. Come join us for these tough but unforgettable workouts! There will be plenty of scaling options so ANYONE can join the Hero WOD! 

Sunday’s Oly Club (8:00)

Sunday Hero WOD (10:00)

Hero WOD Scaling Options

Posted in Daily Posts by Zach Smith. Comments Off on Oly Club & McGhee – Sunday

Run, Overhead Squat, Pull-up – Saturday

Kyndra on the 5K! We got a bunch of great sunny pics from that great day. Looking forward to lots more great summer-time workouts.

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 Run, Overhead Squat, Pull-up – Saturday