November 18th, 2011-WOD & Join CFSWP volunteers at the Oregon Food Bank on Dec. 20th!

CrossFit SW Portland
November 18th, 2011
Friday

Volunteering in our community project update.

On December 20th, several of us are planning on meeting up and volunteering at the Oregon Food Bank together. Would you like to join us? If so, grab your CFSWP T-shirts and a smile and join us for a morning of fun at the Oregon Food Bank in Beaverton. We want to give back to our community this December 20th and we hope YOU will join us. A few athletes are already planning on taking this morning off. We have a few slots left for children 10 and older.

Time: Our group will go from 10:00am – 12:00pm
We can add a smaller group from 2:00pm – 4:00pm but most will join us in the earlier group.

RSVP with shannon@crossfitswporltand.com for more information!

AM- we have 30 slots and they are going fast, so the sooner you let me know the better! PM we have 11 slots available.

Cheers! CFSWP

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Learn more how to help fight hunger in Oregon at the link below!
http://www.oregonfoodbank.org
Home | Oregon Food Bank
oregonfoodbank.org
Homepage for Oregon Food Bank’s website
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Holiday hours next week. Monday regular schedule except our 8:15am & 4pm class is cancelled- come at 6pm
Getting started class at noon open with RSVP!

Tue- reg hours
Wed-reg hours- Turkey team WOD at 4PM and 6PM- RSVP for team WOD
Thur- gym closed – Happy Thanksgiving!
Friday- closed!
Sat.- closed
Sunday 2pm CF, 3pm (intro free class) and 4pm CF

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100 day Burpee Challenge reminder. We are on Day 18!! Get it done!
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WOD
Friday November, 18th

4 Rounds @ 100%:
3 Squat Clean heavy but touch and go
6 Burpees
Sprint 100 m @ 90%
walk rest 3 min

then

3 Rounds
Row 30 sec @ max effort
rest 3:00 min

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