Row, PP, SDHP, Burpee BMU – Tuesday

Joel has been looking really strong lately! He’s even stepping up his challenges and getting into those Sunday Hero WODs.

Make sure you take a peek at our gym store! We have all kinds of different shirts and colors for you to choose from. We also have some workout equipment available to you such as jump ropes, wrist wraps, and knee sleeves. If you’re in need of a snack, grab a protein bar or one of the FitAid fuel packs from the fridge. Looking for some vinyl stickers for your vehicle? We got those too! Also, don’t forget about that Crossfit soda, FitAid Rx, that is the perfect refreshment after a tough workout. Whatever you’d like, just make sure to mark it down on the clipboards and we’ll take care of it for you.

Tuesday’s WOD

Scaling Options

Supplemental

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Back Squats, Shuttle Run, Push-up, Lunges – Monday!!!!

Lori and Glenn are just a few years away from retirement in Hawaii. They workout hard NOW so that they can maximize their fun then.

Our next 6 week MISSION POSSIBLE program starts in 2 weeks! If you know anyone who has been looking for a great opportunity to get started up or re-started, let them know that time has come. Our last MISSON POSSIBLE group was a huge success, and those people are now 4 months into their Crossfit Journey. This Program will be offered at our Springfield location at 6:30am, and 6:30pm. Don’t be afraid to make that first step. You won’t regret it.

 

For more information, Click Here

Monday’s WOD

Scaling Options

Supplemental

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Oly Club, Tommy Mac – Sunday

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

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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Partner DU’s, Pull-ups, Push Press, KBs – Saturday

Sian has been really disciplined lately with her Keto diet lifestyle change. Her numbers are going through the roof!

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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Max Squat Clean, Partner ROW – Friday

Don’t let Coach see you slacking! We’re always watching.

Make sure you ALWAYS have goals during your Crossfit journey. Many of you probably haven’t put much thought into it, but you definitely should. Lots of short term goals that you could reach in the next few months. Whether that might be a body composition goal like dropping 10lbs, or an attendance goal and you’d like to shoot for at least four days a week for the next month. Maybe you want to see those double unders improve and your goal is to get to 10 in a row. Share those goals with your friends, and please let your coaches know as well so they can help hold you accountable and help you reach them. Also have some long term goals as well that you might hope for 12 months from now. Or even 3 years from now. No matter how big your mountain is, it starts with one step. Lets get to the top! Once you reach your goals, it’s time to make some NEW ones.

Friday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Andrew Crippen. Comments Off on Max Squat Clean, Partner ROW – Friday