Row, Deadlift, Burpee Over Bar, Shoulder-To-Overhead – Wednesday

Come wish Red a bittersweet farewell on Oct 26th!

Friday, October 26th we will be having a retirement WOD for Red at 5:30 PM at Mohawk. Red has been slaying WODs and inspiring all of us for many years now. We’d like to send him off with a bang. Join us after the WOD for some food and lots of laughs as we celebrate his retirement!

Wednesday’s WOD

Scaling Options

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Squat Clean, Pull-Up, Russian Twist, Filly Press – Tuesday

There is still time left to jump in on the classes and try it out for FREE! What do you have to lose?

Our Teen Athlete Strength and Conditioning program is FREE for the month of October! If your teen hasn’t tried out the program yet, there is still time. Don’t let this amazing opportunity pass your teen by. 

We’ve been working hard to create the best program possible for your teen. This program helps your teen thrive, become stronger, faster, and more explosive. Plus it’s FUN! Take advantage of this amazing opportunity and come try it out!

These classes are for ages 12-17 and are taught by Coach Colin and Coach Andrew, two of the best coaches in town!

Class Schedule:
Mohawk – Mondays & Wednesdays at 4:30 pm
West – Tuesdays & Thursdays at 3:30 pm

Tuesday’s WOD

Scaling Options

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Back Squat, Run, KB Swing – Monday!!!

THIS MONDAY! DON’T MISS OUT!

Our final 6 weeks beginners program for 2018 starts Monday, October 15th! You won’t want to miss out on this!

If you or anyone you know wants to get back on track and in shape before the holidays, this is for you! Don’t wait until January to start accomplishing your goals! Kick the bad habits before the holidays and put your health first.

Classes are offered on Mondays, Tuesdays, and Thursdays at either 5:30 am or 6:30 pm.
The 6 week program is $199 and spots fill up quickly. Don’t wait! Click here to sign up!

Monday’s WOD

Scaling Options

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Oly Club & Jenny – Sunday

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan.

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

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Run, Hang Power Clean, Box Jump, Burpee – Saturday

Grab a partner and come join us Saturday morning! We’re waiting for you!

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 Katie Eley. Comments Off on Run, Hang Power Clean, Box Jump, Burpee – Saturday