2pm and 4pm will have an option WOD (Work Out Of The Day) today ‘Helen’ OR option 2 ‘Small”
3pm intro to get fit with CrossFit class (Free) RSVP @ shannon@crossfitswportland.com or shannon@scubed.net

Hero WOD
TO RX this work out do the below

Three rounds for time of: Or Those that need this scaled 1 x
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

Or Helen- Benchmark work out

400 M run + 35lb Kettle bell swing 21 x + 12 pull ups

Followed by Paleo Potluck:
Paleo meatloaf
spinach, egg, bacon salad
chicken dishes
an array of salads
broccoli bacon salad
apple paleo crumble (made with coconut oil, cinn., apples, almond meal) – yum!
Super great food.

CFSWP athletes ROCK!
Thanks Everyone!

Published by Transformations Made Possible


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