December 19th, 2011

CrossFit SW Portland

We are connecting with a couple other local CrossFit affiliates (CrossFit Excellence in LO,StrengthFit in NE, CrossFit Oregon City and CrossFit SW Portland) that are interested in putting together a team for the Shamrock run on March 18th, at waterfront park. Steve and I did this a few years ago and it would be fun to do this as a team.

Thanks Amy Selleck, for the invite here and getting htis started. Please let me know if you have an interest in doing the 5K, 8K or 15K run or walk! I think we want as many people to do this, so are aiming for the 5K but you are welcome to go for the one that suits you.

Running/endurance clinics will be available in the new box by coach Ann! Stay tuned to days and time slots.

Here is to you and your fitness goals. Connect with your CFSWP coach now, to set yours for the new year!

When you register…register for team 1160!

Cheers!

CFSWP

More information about the shamrock run, can be found here.
http://www.shamrockrunportland.com/
Shamrock Run :: Home
http://www.shamrockrunportland.com

————————————————
CrossFit SW Portland
December 19th, 2011
Monday

WOD options A or B

Option A.
Function
1-5 COVP chin up ladder x 8 – easy pace
+
5 sets:
15 push ups
15 sit ups
15 squats
rest 1 min
+
100 back extensions in sets of 20
rest as needed b/t sets – hands at temples

Option B.

Being
3 sets @ 97-100%:
15 clean and jerk TnG – moderate and no stopping each set!
Run 200 m
Row 250 m
rest 10 min actively b/t sets

—————————————————-
Please let us know if you will be in town this next week or not able to make it in the box. Also, if you need a list of workouts to do on the road. Holiday hours: box is closed December 25th and December 26th.
We will also be closed New Year’s day.

Cheers and Happy Holidays!

CFSWP

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