Restorative Yoga – Saturdays at 10:15am -starting this Sat!

We are excited to have Lily join our team and offer restorative yoga here at CFSWP, every Sat. at 10:15am.

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You train hard all week and now on Saturdays, you restore.
Restorative Saturdays @ CrossFit SW Portland
Begins November 1st @ 10:15am with Lilly Joon
Yoga can improve your balance, breath and focus; all of which are critical elements of CrossFit. We will practice opening our hips and releasing tension in our lower back, shoulders and hamstrings.
BYOM at, all levels welcome.
Questions or Comments contact: shannon@cfswp.com

Link to register:

https://crossfitswportland.frontdeskhq.com/schedule#/list?dt=2014-11-01&lt=staff

This class if free for our unlimited members, $10 drop in for all other memberships, $15 for non-members. RSVP on our website using Frontdesk to schedule for this class!

About Lily: Graduate of the Interconnected Yoga Teacher Training program, at Hale Holistic. Interconnected yoga is an alignment-based, breath-centered, vinyasa style of yoga that incorporates all eight limbs of a whole yoga practice. New to Portland and excited to work with our amazing CFSWP community.

October’s athlete of the month goes to Cecilia Baker

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October’s athlete of the month goes to Cecilia Baker. Cecilia is a joy to be around and truly passionate about giving 100% to her training when she is at CFSWP. Cecilia inspires those around her by her lively spirit and cheers and encourages those around her. When C is not at PSU, working or working out she also interns/volunteers to help assist in the Getting Started class and in other regular CF classes. If you have not met Cecilia yet, be sure to catch a class with her at 5:30pm or in an occasional noon open gym class or at Oly class.

Name: Cecilia Baker

When did you start doing CrossFit? What motivated you to start CrossFit?

I started Crossfit in February 2013, I’ve heard only the name of Crossfit when I was in high school, I didn’t really think anything of it, but then I saw my cousin do it, and that’s when I got intrigued. I think what motivated me was hearing more about it through friends and my coach from ultimate frisbee, and I watched so MANY youtube videos of CF and fell in the bandwagon…but really though, the clothes, shoes, wrist wraps, tape, the insane amount of chalk that is never enough for me and that’s when I decided I wanted to give it a shot.

Favorite WOD/lift? Nancy and Squat Cleans

Least Favorite WOD/lift? Karen and MOST DEFINITELY DEADLIFTS

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I was born in China, raised in Oregon. I grew up in a small town called, McMinnville, if you haven’t heard of it, that’s my point…the country side is actually pretty other than that, not much to it. I am the youngest in my family, while growing up I have always played sports mainly soccer, and amongst other sports even ballet..that wasn’t my proudest moments. I was also a nerd, when I was in elementary school, I was in a Chess Club, in 4th grade, I won my first tournament ever (I still have the trophy to prove it) and got to go a higher level tournament because of that, and my whole team got to go the National Championship, it was super intimidating becuase it was all ages. Overall, I try to be active and now that I am a senior this year at PSU, it’s getting scarier each day, and surreal. And I thought going to college was surreal.

What were you doing before CrossFit?

Before Crossfit, I did whatever to stay in shape, running, free weights, sports. My sophomore year of college I had joined Ultimate frisbee club, because I’ve never played before, and it was almost like second nature to me, probably because of the sports I played growing up. I wouldn’t say my throwing was second nature, that took some time for sure. I was also obsessed with cycling, because it was super hard to be cycling for 60 minutes straight, I was drenched in sweat…TMI?

What were your thoughts after your first CrossFit workout?

I think my first WOD was FGB, honestly I don’t remember that all too well, because I was probably timid and I didn’t know what I was doing, although my second WOD I do remember because, it was Nancy, and I was thinking this is hard, I want to do more, and be better at it!

What were your goals when joining CrossFit? Have you achieved any of those goals?

I don’t remember actually setting goals when I had first joined, since I didn’t really know what to expect, I didn’t think I would stay. I think if I did, my goals, were to just get into better shape, and to be strong. I am pretty sure I have achieved these goals, I have also gained a great amount of knowledge of the fundamentals of lifting, and mobility as well, which is what motivated me into studying to become a physical therapist.

Has CrossFit affected your life outside the Gym?

Crossfit is always on my mind, 24/7 my friends hate me.

But for real, Crossfit, has opened up my life, as corny as that sounds, I don’t think I have loved something as much as this before. I love coming to work out, and it’s always a challenge, because no matter what the WOD is, it sure as heck beats sitting on the couch and eating junk food (even though I still do that at times) ;) Crossfit has taught me how to be healthier especially through the Paleo life, I have always eaten bad. When I did the Paleo challenge, I didn’t realize my eating habits were that bad, I am such a snob now when it comes to eating certain kinds of food, I definitely am not 100% paleo ( I still love pizza, burgers, fries, milkshakes, etc. so it’s still bad, but not terrible). However, I have changed from choosing inorganic to organic foods, and also supporting our local farmers, which only helps in developing a better economy and community. I pretty much annoy all of my friends when it comes to crossfit, and ‘eating healthier’ but that’s because I care about their health, and honestly being healthy is key to life. (Yay)

What advice would you give to a newbie just joining CrossFit SW Portland?

As for the noobs, ALWAYS listen to your coach, (which I still have yet to work on) know your limits, it’s not the coaches fault when you injure yourself, especially when you don’t listen, have never lifted, or have not done anything really, be patient, and do what you’re comfortable with, push hard in a workout, but not enough to hurt yourself. Don’t be intimidated by others as easy as that is for your first time, most people are there to get a good workout, not to show off and belittle you and if you need help, ask! Generally people are friendly if you are :) Hard work pays off but progress takes time, so don’t expect immediate results, because the best results happen when you work hard for it. Get after it!

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10/26 3:00pm – Halloween Wod! Party!

Save the date and get ready for an afternoon of Fun! Join us for our annual Halloween WOD, followed by a Paleo Potluck and toast (bring your favorite drink and dish).

Prizes for best dressed and performance and
Bring a Friend in month drawing.

*Bring a friend into any Sunday intro to CF class in October and you both will be entered in the drawing.
Each time you bring in a new friend to CFSWP on Sunday at 2pm in Oct, your names will be entered.

* Families welcome
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Q: If I just started can I participate?
A: YES!!! We want all available athletes to come join in on the fun. Come meet the rest of
our community!
Q: What is the cost to participate?
A: Free WOD!
Q: Can I bring a friend?
A: ABSOLUTELY! He/she can participate or just come and cheer you on. Please RSVP.
Q: Should I wear a costume that I can WOD in?
A: Heck yeah! We’ll have a prize for the best dressed and best time

A few pictures from last year!

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TeenFit- Now enrolling

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KidFit

Kids train not only for fitness, but also for sport specific training.  CrossFit SW Portland’s kids classes help keep your child fit and healthy… while having a lot of fun and meeting new goals.

RSVP for your teen (13-17yrs) to take a free introduction to CF class. FREE INTRODUCTIONS are offered Fridays in October. Must RSVP 24 hours in advance.

3:30 -4:30 Tue &  Thur

KidFit (9-13) Sundays at 1:00pm

10 pack pass $100, expires 90 days from first use or $15 a drop in.

*Get 30% off your first month when you sign up with a friend.

Enrolling now: 503-810-4722 or shannon@crossfitswportland.com

Personal training is also available – please email or call for details.

 

Sept. athlete of the month

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Name: Darren Acoba

When did you start doing CrossFit? What motivated you to start CrossFit?

I started CrossFit at CFSWP in Fall of 2012. I first saw CrossFit on ESPN and I immediately wanted to do what they were doing.

Favorite WOD/Lift: Diane and Snatch

Least favorite WOD/Lift: Fran and Bench

Tell us a little bit about yourself (family, job, sports, military, interests, etc.). I was born and raised in Hawaii and my family is my motivation. I also lived in Colorado and California. Growing up, my two main sports were football and track. I ran a Junior Olympic season and won state in the men’s 110 hurdles. I also played volleyball and was a canoe paddler. I try to be really involved on campus and when I have free time I like to spend it either eating, working out or just being outdoors.

What were you doing before CrossFit? Before CrossFit I was a college student still trying to get all my things figured out. Now, I still don’t have everything figured out (who does?) but I have a pretty general, clear idea of what I want to do. More importantly, I’m happy with what I have going on right now.

What were your thoughts after your first CrossFit workout? After my first CrossFit workout I thought “damn, that was tough” and liked it even more.

What were your goals when joining CrossFit? Have you achieved any of those goals? My goal coming into CrossFit was having something I can compete and challenge myself in. Initially, my main goal was to qualify for regionals in hope to one day be a games athlete. Now my main focus has transitioned into weightlifter. The mechanics and technique behind the snatch and clean and jerk really got me interested and want to practice those specific lifts more. I love CrossFit and would love to compete one day but for now I am putting more effort into improving my weightlifting.

Has CrossFit affected your life outside the Gym? CrossFit has changed my life outside of the gym. As cheesy as it sounds (especially to those who are anti-CrossFit), becoming a part of it made more than just physical changes and helped me develop mentally, emotionally and on an individual level. When you can get through a 20 minute AMRAP or do an Open Workout you catch yourself outside the gym telling yourself to NOT quit whatever it is that you’re doing but to keep going.

What advice would you give to a newbie just joining CrossFit SW Portland? Advice I would give to someone who is just starting CrossFit is patience. Change will come and the type of change you want to see is dependent on the quality of the time spent on working towards that change. Listen to your body and ALWAYS do your best to follow proper protocol, which is, TECHNIQUE, TECHNIQUE, TECHNIQUE!!! It’s something I still struggle with but when I see change happen over two days versus change that happened over two months I know which one is better. Take your time learning the technique and all else will follow.

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Our next Getting Started Program starts Oct. 7th

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We still have a few spots left in our upcoming Getting Started Program that starts the first Tuesday in October. If you have a friend that is ready to get started this is a great place to start their journey.

In October the Getting Started Program will meet Tuesday, Thursday at 9am or 6:30pm and Sundays at 2pm for four consecutive weeks.

The focus of this program is to introduce you to the core movements that you will see in our regular CF group classes, (you won’t feel rushed through here).

If you would like to register for some fitness fun and are ready to start your CF journey, email shannon@crossfitswportland.com.

Free Introductions are offered for in our kidfit program, email or call to schedule a one on one visit.

503-810-4722

October Promotion:

CFSWP athletes:

Bring a friend to any Sunday at 2:00pm intro class in October and you will both be entered into a raffle to win a free month at CFSWP. We will pick one name at our Halloween WOD/party/potluck.

*Refer a friend to CFSWP that starts and after their third month with CFSWP you get 1 free month. Your friend receives 15% off their first month (not valid with other offers).

Time change from 7:30pm to 6:30pm – Getting Started Program.

Brief update: Starting in October.

CrossFit Getting Started – time change from 7:30pm to 6:30pm on Tue and Thur.  Sundays at 2pm will stay the same.

CF Burn class is coming to CFSWP:

CF Burn CrossFit – Much like our regular CrossFit classes, this class will include a warm-up, mobility and stretching. The WOD will consist of a 25min or longer metcon, typically followed by abs or core work and a cool down. All skill levels are welcome. This class runs 60min and is held 9:00AM and 6:30PM on Tue-Thur.

Fall Specials at CrossFit SW Portland – start date Sept 15th

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It’s Time To Train!

-10% off your first unlimited month of CrossFit at CFSWP.
-Try CF for 1 week for $30.00
-10% off mobility assessment 20-40 min ($99)
-10% off a 10 pack personal training sessions
-Refer a friend to CFSWP, after their third month you get 1 month free & they get 10% off their first month.

NEW:
-To our neighbors at Lincoln High School
20% off – students and teachers

Any pass, any plan.
New Teen class available 2x a week 3:30-4:20
info: shannon@crossfitswportland.com

Start date: TBD

Free Intro class offered Sundays at 2:00pm