Back Squat, Run, Burpee Box Jump Over – Monday!!!

Jump into the week! Make sure to get in on Monday and set the tone for the week!

Our Intensify Teen program will be starting up next Monday, August 20th!!! These classes are for ages 12-16 and will be taught by Coach Colin and Coach Andrew, two of the best coaches in town! If you have any questions or concerns about the classes please don’t hesitate to reach out.

Mohawk classes will be on Mondays and Wednesdays at 4:30 pm.

West classes will be on Tuesdays and Thursdays at 3:30 pm.

Sessions the first week will be free, so bring your friends!

Monday’s WOD

Scaling Options

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Oly Club & Bulger – Sunday

Canadian Forces Corporal Nicholas Bulger

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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Row, Deadlift, Box Jump, Burpee, Push Press, Toes-To-Bar – Saturday

Amber crushing the Mission Possible workout in week 3! Great job!

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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Double Under, Font Squat, Box Jump Over – Friday!!!

Alicia conquering the jump rope! Way to go!

The Mission Possible classes are finishing up week 3 and going strong! These guys are getting in, learning new movements, overcoming fears, and crushing it! If you know anyone who could benefit from this program or are considering the program for yourself, click here. It’s not too late to sign up and make a change. 

Friday’s WOD

Scaling Options

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Pull-Up, KB Push Press, Row, KB Front Rack Step Up- Thursday

These ladies crushed the run last week! Great job!

We’re up in the 90’s this week and next week but that’s no reason not to get into the gym. If you are concerned about running or overheating, we can scale the workout for you. You can always row, bike, ski erg, etc and we have the AC going strong. Just get in and we’ll make sure you get a good safe workout in. Stay hydrated! 

Thursday’s WOD

Scaling Options

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