Handstand Push-up, Ring Dip, Push-up, Assault Bike – Thursday

West’s classes keep growing!

The front parking lot at West will be closed for resealing on Thursday starting at 5 am. West athletes, please park in the back parking lot!

Reminder: Yogility is canceled this Thursday. We had class on Tuesday instead this week. Back on regular schedule next week! 

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

Thursday’s WOD

Scaling Options

Supplemental

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Jackie – Wednesday

Ashley enjoying that sunshine on the 5K!

Come test a great benchmark workout: Jackie! These benchmark workouts, also known as “The Girls,” offer us an opportunity to gauge our progress. If you’re improving at the benchmarks, you’re getting fitter!

Hydrate! Make sure you’re drinking plenty of water during these warm summer days! We recommend 50-75% of your body-weight in ounces of water every day.

Wednesday’s WOD

Scaling Options

Supplemental

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Shoulder-to-Overhead, Kettlebell Swing, Double Under, Burpee – Tuesday

Our Wild Rogue Relay team, Bookings or Bust! Congrats to everyone from CFI that ran in the 218-mile relay last weekend! We had several other athletes on other teams organized through their work. Props to everyone that survived that tough race! 

Yogility has been moved to Tuesday this week! Please join us Tuesday night at 5:30 pm at Mohawk for Yogility with Coach Kristen. This Thursday’s Yogility class is canceled. We will be back on regular schedule next week! 

Join your fellow CrossFitters at this year’s Butte to Butte run/walk on the 4th of July! Choose between a 10k run, 5k run or 4.5 mile walk. More info and a link to register HERE

Tuesday’s WOD

Scaling Options

Supplemental

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5K! – Monday

Coach Ben and Coach Max resting up before their next WOD.

Come enjoy this sunny weather with a great run today! Scaling options available for everyone, especially you runners that did the Father’s Day 8K/5K or Wild Rogue Relay this past weekend.

If you ever look at a WOD and think: “I don’t want to do that.” Then, most of time that means you NEED to come in and do it! (The only exception to that rule is if you’ve got something specific you’re training for and the WOD doesn’t support your training. For example, you’re signed up for a Powerlifting meet and need to focus on your lifts more than a 5K. We get that!). In those rare cases, check out the supplemental workouts or contact us about getting on a custom training program! Everyone else, get your butts in here and start working on the things you don’t like. If you have an injury or limitation, work with the coach to find an alternative! Even if it means scaling things back. You gotta put in the work to get better and get results! You can’t avoid workouts! 

Monday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on 5K! – Monday

Oly Club & Rahoi – Sunday

Today’s Hero WOD is dedicated to U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia.

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 & Rahoi – Sunday