08.02 – Sunday Oly Club & Mr. Joshua

Sunday Oly Club at Mohawk at 9:00, then our weekly Sunday Hero WOD at Mohawk at 10:15!

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 (10:15)

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08.01 – Saturday Partner WOD

Don’t skip out on a great Saturday Partner WOD! We’ll see you there!

Saturday Partner workouts at West & Mohawk at 8:00 or 9:30 am. Don’t have a partner? Come in anyways! We’ll partner you up with someone (safely) or give you a great solo version of the workout.

Saturday’s Partner WOD

Scaling Options

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07.31 – Friday!!!

If you DO decide to travel out of state right now, especially in one of the “hot spot” states, please do NOT immediately come back to the gym. We will be having a mandatory 14 day break from the gym upon arrival back to Oregon. Or if you can provide a negative Covid-19 test, after 7 days returned. Our community means the world, and we need to keep our Intensify family safe. Thank you so much!

Friday’s WOD

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07.30 – Thursday

Come cheer on WOD Squad Sunday, August 2nd at 6:15 pm! The games are tons of fun!

Kick City Sports Park 1650 N 28th St, Springfield, OR 97477

Thursday’s WOD

Scaling Options

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07.29 – Wednesday

Expanding from learning the different macronutrients, it’s important that we understand their roles within our diet and our bodies

Fats are one of two ESSENTIAL nutrients. Which means you must have them to live. While fats are used as an energy source, that is not their only function. They function as structural building blocks for cells, carry fat-soluble micronutrients (vitamins A, D, E, and K), as well as playing an essential role in proper hormone function. Hormones that affect your mood, hunger, cravings and energy levels, among other things. Fats are the most calorically dense of the three macros at 9 calories per 1g. More than double that of protein and carbs. Sources of fat include nuts and nut butter, seeds, cooking oils, avocado, dairy, and olives.

Protein is the second of the two ESSENTIAL nutrients. Protein’s primary role is to grow and repair tissues within the body. Protein is also your body’s longest-lasting fuel source. Every 1g of protein is 4 calories. Sources of protein include chicken, beef, fish, eggs, tofu, cottage cheese, and beans.

Carbohydrates are the one NON-ESSENTIAL macronutrient. Meaning we don’t “need” it to live. However, they are very important for optimizing performance and overall function. Carb’s primary role is as an energy source. In particular, glucose, which is the body’s preferred fuel source most often. Most forms of exercise, especially CrossFit style training will use carbs as a primary fuel source. Generally, the more active you are, the more carbs you need. Each 1g of carbs is 4 cal. Sources of carbs include potatoes, rice, whole grains, fruits, and veggies.

Wednesday’s WOD

Scaling Options                         

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