Dec 222014
 

We’ll have a reduced schedule this week for Christmas.

Today: Normal Hours

Tuesday: Normal Hours (12 days wod!)

Wednesday: Open Gym from 10am-12pm

Thursday the 25th: Closed

Friday: CrossFit Classes at 9am, 11:30am, and 4:15pm only

Saturday: Back to normal hours

I’ll post our schedule for next week at the end of this week.  You can expect our WODing into the New Years Event on Jan 31st!  It’ll start at 5:30pm (first wod at 6pm) and we’ll WOD right into the new year!  I hope you can join us!

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If you’re looking for some last minute fitness gifts – Check out what CFIW has to offer!

$125 for 5 personal training sessions ($50 savings).

$100 for a foundations program during 2015 ($25 savings)

$10 for all CFIW and WODblaster shirts and tank tops ($10 savings)

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New Nutrition Option at CFIW!

 We’ve just started carrying FUEL FOR FIRE.  Their product is called a “Fuel Pack,” which is basically real food (bananas, berries, and/or sweet potatoes) and 10 grams of whey protein in a squeezable pouch.  It’s unsweetened, gluten-free, and contains nothing artificial.

 Fuel Packs are great for pre/post workout, a protein-rich snack, or on competition days between events.  No refrigeration required, so you can just throw one in your bag whenever you need it.

 You can learn more about Fuel For Fire at www.fuelforfire.com or ask one of our coaches about it.

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WOD

every 2 minutes for 10 minutes

-1 clean + 1 front squat + 1 jerk (80%, full squat)

rest 5 minutes

5 rounds for time:

-5 back squats (225#/175#)

-20 lateral jumps over a parallette (2 count)

 FFFPacks

For the opening day of carrying this new product you can buy a 20 pack for $48!  This offer is good for today only, after today they will sell for their regular price of 53.99 for a 20 pack, 17.99 for a 6 pack, or $3.50 each.

 Posted by at 12:01 am
Dec 212014
 

More Sunlight Tomorrow!!

Schedule for Today

11am-2pm: Open Gym

Keith

Congrats Keith!  First handstand!

 Posted by at 12:01 am
Dec 202014
 

Iron Will Times

There are some schedule changes next week for Christmas so check out yesterday’s post for the changes.

If you’re looking for some last minute gifts or you would like to get some CrossFit for yourself we are having a sale until the end of the year!  Check it out…

$125 for 5 personal training sessions ($50 savings).

$100 for a foundations program during 2015 ($25 savings)

$10 for all CFIW and WODblaster shirts and tank tops ($10 savings)

Also, we’ll have a full surplus of SFH Protein early next week.

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Nikita has agreed to a time change for his second Friday class.  Friday classes will be at 1pm and 5pm.

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Schedule for Today

10am, 11am, 12pm: CrossFit Classes

1pm: Mobility Class

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WOD

4 rounds for time:

-10 handstand push ups

-20 burpee pull ups

-400 meter run

 AndyShawn

Red Friday

 Posted by at 12:01 am
Dec 192014
 

It’s hard to believe 2014 is almost over!  Next Thursday is Christmas and we’ll have some modifications to our schedule for the Holidays.  Please note that Wednesday the 24th, Christmas Eve we’ll have Open Gym from 10am – 12pm.  Thursday the 25th, Christmas we’ll be closed.  Friday the 26th we’ll only have 3 classes-9am, 11:30am, 4:15pm.

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Partner WOD

for time:

21-15-9

-power snatch (95#/65#)

-overhead squat (95#/65#)

21-15-9

-jumping lunges (2 count)

-push ups

note: finish all of the first 21-15-9 couplet before moving onto the second 21-15-9.  one member will do 21 power snatch and 21 ohs then member 2 will do the same 21 power snatch and 21 ohs, etc.

am

elevated

 Posted by at 12:01 am
Dec 182014
 

WOD

every minute on the minute for 10 minutes

-2 weighted pull ups (pick a weight or scale that is challenging for 2 reps but doable for each set)

rest 5 minutes

5 rounds for time:

-4 deadlift (315#/225#)

-8 ring dips

one

LJ can do a one arm push press!

 Posted by at 12:01 am
Dec 172014
 

WOD

for time:

-50 push press (115#/80#)

-50 box jump (24″/20″)

-50 kettlebell swings (70#/53#)

-50 double unders

-50 knees to elbow

Nice gym!

 Posted by at 12:01 am
Dec 162014
 

Our Olympic Weightlifting training from Nikita has been going great and we are looking to expand it.  He would like to come to CFIW once a week, every Friday for a 1pm and a 4pm class.  He will continue to accept drop ins for the same price of $25 a class and will offer a monthly rate of $100 for 4 classes or $75 for 3 classes.  Both of those memberships which will include a full weightlifting program to follow!  This is a great opportunity so don’t miss out!  Veronica and Nick have been following his strength training for some time now and they have both seen huge gains in their lifting.  To get Nikita out here weekly we’ll need to have people sign up for these monthly deals ASAP!  Let me know if you’re interested or if you have any question.  This training is not just for our members, it is open to others also!

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WODUP!!

for time (6 minute cap)

-30 squat clean to overhead (165#/110#)

rest 4 minutes from time cap

for time (10 minute cap)

-100 burpees to a 6″ target

 team

That’s a good looking crew!

 Posted by at 12:01 am
Dec 152014
 

WOD

every 2 minutes for 10 minutes

-2 snatch (90%, full squat)

rest 3 minutes

for time:

-50 pull ups

-50 calorie row

Veronica

It’s raining PR’s!  280# back squat for Veronica!

 Posted by at 12:01 am
Dec 142014
 

Schedule for Today

11am-2pm: Open Gym

Mickey

Mickey standing tall in 1st place!  Nice work Mickey!

 Posted by at 12:01 am
Dec 132014
 

Schedule for Today

10am, 11am, 12pm: CrossFit Classes

1pm: Mobility Class

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“The Chief”

as many rounds as possible in 3

-3 power clean (135#/95#)

-6 push ups

-9 squats

rest 1 minute. repeat for a total of 5 cycles.

 NikitaVasily

Great class yesterday!  It was awesome to have Vasily help Nikita coach.  Don’t miss out on his next class Friday Dec 26th.

 Posted by at 12:01 am