01.13 – Monday!!!

Monday is Day 1 of the #800gChallenge®! Monday morning you will be able to log your scores in the wodify app. While you should weigh and measure your fruits and veggies at home or work, you can estimate quantities when eating out or on the road. A simple tip is that 1 cup of many fruits or vegetables is ~100g (except leafy greens which are ~25g/cup). As shown, a closed fist is about the size of a cup. “Lighter” items are closer to 100g/cup and “heavier” items are closer to 160g/cup. Don’t be afraid to “eyeball” it; you will likely be within 20-30 grams. And all that weighing and measuring at home will help make this more accurate over time.

Since we are starting the challenge on a Monday, you’ll also be able to get an extra point for food journaling! So don’t forget to take a picture of your 800g items and label them with the gram amount.

Monday’s WOD

Scaling Options

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01.12 – Sunday Oly Club & Bell

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)

Air Force Senior Airman Bryan R. Bell

Hero WOD Scaling Options

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01.11 – Saturday Partner WOD

See you this Saturday for our Partner WOD! It’s always a good time, so don’t miss out!

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. Plus your friend gets a free workout for their first few Saturdays!

Saturday’s Partner WOD

Scaling Options

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01.10 – Friday!!!

Don’t forget to register for the 800g challenge starting Monday, Jan 13th! Take a moment this weekend to download the app, grab a food scale, and start weighing out food to get a feel for the quantities.

Have any questions? Please reach out to a coach or head over to the website, click here.

To register, click here!

Friday’s WOD

Scaling Options

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01.09 – Thursday

JOIN THE #800gCHALLENGE®  

Are you finally ready to sign up for the 800g challenge? Here are a few things to note:

Click here to sign up. You’ll sign up via the webpage. Once your account is created and you’ve registered to CFI, you’ll receive an email prompting you to download the Wodify Rise app. You’ll track the challenge via the app.

During the registration process, you’ll select the “free ticket”. Your CFI account will manually be billed afterward. $30

Here is the link to a good food scale if you don’t already have one. Click here.

Have more questions? Click here to read more or talk to your coach! Don’t miss out on this amazing opportunity to build healthy habits.

Thursday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on 01.09 – Thursday
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