Front Rack Step Up, Cal Row, Thruster – Monday!!!

The CFI Holiday Party will be held at Prime Time this Friday, December 14th at 8 pm. We’ll have a section reserved for the party but feel free to come early and hang out as well. This will be a fun night to celebrate the holidays with your fellow CrossFitters! Everyone is invited!

Always Monday, especially when Thrusters are programmed! Get in and set the tone for your week!

Monday’s WOD

Scaling Options

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Oly Club & GI Jane – Sunday

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

To all the women who serve, thank you!
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Run, Box Jump, Wall Ball – Saturday

Grab a partner and jump in on the partner WOD this Saturday!

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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Row & Devil Press – Friday!!!

Make sure you check out the CFI store! We have apparel, workout accessories, and more! Need a snack? Grab a Smash Pack or FitAid fuel pack from the fridge. Don’t forget about that Crossfit soda, FitAid Rx, that is the perfect refreshment after a tough workout. Need a new CFI shirt? Take a look, we’ve got inventory. Let us know and we’ll even have it delivered to West for you! Whatever you’d like, just make sure to mark it down on the clipboards and we’ll take care of it for you.

Friday’s WOD

Scaling Options

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Double Under, Front Squat, Pull-Up – Thursday

Not seeing the gains you want? Talk to your coach. There is a lot of work to be done outside of class. They can point you in the right direction.

Saturday, December 15th we’ll be bringing a professional gymnastics coach to run a 3-hour gymnastics clinic for ALL levels.

The clinic will be held at Mohawk and will start at 10:30 am. There is a $30 registration fee. The clinic will be capped at 20 people. So if you’re interested please let Andrew and Colin know right away.

The 10 am class at Mohawk will be canceled.

Thursday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Double Under, Front Squat, Pull-Up – Thursday