November 30th, 2011

CrossFit SW Portland
Do what you can.. with what you have…where ever you are!

Stuff happens, move forward. Re-commit or just commit and start now! Do not dwell on the past or worry about the future but focus in on the now. There you will find… harmony, peace and happiness!

Keep to your fitness goals! Commit or recommit now and enjoy the results this summer!

You can do this.

&

We are here for YOU!
————————————————————

CrossFitSW Portland is moving mid December…Stay tuned for 6,200 sq feet of CrossFit funnnnnnnnnnnnnnnnnnnnnnnnnnnnn!

Cheers!

CFSWP
————————-
WOD:

CrossFit SW Portland
November 30, 2011
Wednesday

Option 1) Function or Option 2) Being

Function
A1. pronated medium grip chin ups @ 31X0; 3-5 x 4; rest 90 sec
A2. weighted dips @ 30X1; 3-5 x 4; rest 90 sec
B. 10 db walking lunges unbroken – 5/leg; rest 30 sec x 5 – same weight per set
C. tabata sit up anchored – total reps

Being
A. Front Squat @ 30X0; 4,4,3,3,2; rest 5 min
B. 25 COVP chin ups unbroken; rest 3 min x 4
———————————————–
100 day burpee challenge. Do 30 burpees today!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s