Deadlift, Box Jump – Friday!!!

Just a reminder to join us this Saturday, April 20th for a traditional kid’s Easter Egg Hunt in the gym at Mohawk at 10:30 am!!!

**There will be NO 10 am class at Mohawk this Saturday**

This Easter Sunday:

West–There will be NO Open Gym this Sunday

Mohawk–There will be NO organized classes (Oly Club or Hero WOD) but there will be an Open Gym from 9-11 am. The Oly Club schedule will continue next Sunday, April 28th with Clean & Jerks.

It’s not the weekend yet! Make sure to get in on Friday and start the weekend off strong!

Friday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Deadlift, Box Jump – Friday!!!

Front Squat, Split Jerk, Bicep Curl, Skull Crusher, Dragon Flag – Thursday

CFI Throwdown #3 – June 1st

It’s that time again for a friendly partner CFI competition! This is a great opportunity to try out a competition, have more motivation to hit the gym over the next two months, and have FUN! 

Grab your favorite CFI partner and sign up! Divisions will include Rx, Intermediate, and Novice. Not sure which division to sign up for? Ask your coach!

Registration is $60 per team!

Click here to learn more and sign-up!

Not able to compete but still want to participate? We’ll need as many volunteers and judges as we can get!

Thursday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Front Squat, Split Jerk, Bicep Curl, Skull Crusher, Dragon Flag – Thursday

Run, Power Snatch, Burpee Over Bar – Wednesday

Beginners start April 29th!

It’s not easy to try all by yourself. Let us help you!!!

We will lead you from the very beginning, and help you move safely and properly. A workout program needs to be FUN as well if it’s going to be SUSTAINABLE.

So far this year we’ve graduated two big groups of beginners and helped them into a solid habit of exercise, and on the right path for success. Let us help you, and be a part of our next group!

Our Beginners Program goes for 6 weeks and we will meet 3 days a week on Mondays, Tuesdays, and Thursdays. (18 sessions)

$199 – Individual registration
$368 – For a Partnership

Class times at our:

Springfield location– 5:30am and 6:30pm

West Eugene Location– 7:30pm

Space is very limited and we will fill up!

You can save your spot and register, click here!

For more info on the program and/or testimonials, you can click here.

Wednesday’s WOD

Scaling Options                         

Posted in Daily Posts by Katie Eley. Comments Off on Run, Power Snatch, Burpee Over Bar – Wednesday

Row – Tuesday

CFI will be hosting a traditional Easter Egg Hunt at our Mohawk location! Come join us THIS Saturday, April 20th at 10:30 am! This will be loads of fun for the whole family!

Join us at Mohawk this Saturday at 10:30 am!!!

*There will be no 10:00 am Saturday class at Mohawk this week!!!*

Tuesday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Row – Tuesday

Back Squat, Waiter Walk, Farmers Carry, Goblet Squat – Monday!!!

CFI BOD POD CHALLENGE

What is a Bod Pod?
The Bod Pod is a Body Composition testing unit that is one of the most accurate ways to measure body fat percentage, lean body mass, and metabolic rates. Body composition (percent fat and lean) reflects the results of both physical activity and nutritional practices. Body weight alone can be very misleading. The scale cannot tell the difference between a pound of fat and a pound of muscle. Knowing your body fat percentage is an important first step at the onset of any fitness or dietary program.

For more info on the Bod Pod testing process, please watch this video.

For more information on the Portland Bod Pod company, the benefits of testing, and requirements before the testing, click here!

What is the CFI Bod Pod Challenge?
We are challenging all CFI members to participate in this 45-day challenge to focus on and improve body composition! With summer on the horizon now is the perfect time to refocus our disciplines around: nutrition (including appropriate intakes of protein and vegetables), water intake, food logging, meal prep, and exercise.

The Portland Bod Pod team will have their mobile testing unit at Mohawk on Wednesday, April 24th and at West on Thursday, April 25th. We have 10-minute time slots to sign up for testing! They will then return at the end of the 45-day challenge to retest!

Worried about privacy during the test? No need! The testing team can show you how to perform the test yourself, for complete privacy!!!

There will be a little payout based on the % of body fat % loss for the top male and top female! For example, 10-8% body fat loss is equal to 25-20% loss.

How much does it cost?
The CFI Bod Pod Challenge is $75 dollars and includes both tests and entry into the challenge.
The bod pod test alone is normally $45 per test, so take advantage of this amazing deal!

Monday’s WOD

Scaling Options

Posted in Daily Posts by Katie Eley. Comments Off on Back Squat, Waiter Walk, Farmers Carry, Goblet Squat – Monday!!!