BoxTalk March

3 Months of challenges are coming. In March we begin with a Push-Up Challenge & Testing your Baseline. The kick off is March 1. Ready to hit some new personal records. Let’s do this! 


Get your Baseline number at the gym, do 50% of that number and add 2 push-ups every day for 6 weeks. We will then retest your pushups and your Baseline. We will have a fun prize for the best performance and the best score.

Love CrossFit!! Have a friend or family member that could benefit from our
programming? As always, refer a friend and get a free month after their first 90 days at CFSWP. Have them try it now free for 1 week. RSVP at


Got Goals? What Do You Want?

Do you want to expand your knowledge on a particular skill? Let us know what you want to work on. What classes, clinics or seminars would you like to see at CFSWP? Would a certain class time work better for you? Is there specific equipment you think we need? Leave us a comment or send us an email. We want to know what you want!

Want to improve your squats? Consider this when doing squats….
Half squats give you half results. – Go all the way down, at least your hips past your knees. Do some type of squat every day, (air, BB, ask coach what you can do to improve here.

Your mobility will affect your squatting. If you need to work on it…(Ask coach to give you a few things you can do to get better, everyone is at a different place).

Goals: Set them, choose one area, be consistent and work on them.

The CrossFit Open


The CrossFit Open is in full swing. 15.1 and 15.2 were a lot of fun with official and unofficial challengers on Friday and Sunday. This week is 15.3! We appreciate all of the support, come on in and cheer your friends on. We will have a toast at the end of this Sundays challenge, and a potluck at the last one. 3 more weeks to go, keep up the great work all!




Not sure which timslot is right for you?

Here is a guideline for continued success at CFSWP. Or check in with your coach if you are not certain.
Classes and skill level
9am CrossFit Burn- all levels, 
Noon- advanced/Intermediate
4:30PM & 5:30pm all levels
6:30pm all levels
Beginners go in the Getting Started class on 6:30pm Tue & Thur.
Sat. 9am all levels
Sun 2pm Olympic Lifting-advanced/Intermediate
CF Team 3pm – all levels
2:00pm Sun Beginners.


Barbell Club is coming! This 6 week program is great for those new and developing their basic barbell skills.

The next barbell club for beginners/intermediate skill level starts the  first Friday in June at 6:30pm.
Class size is limited. You must RSVP and commit to this 6 week program. This is limited to 8 athletes only, $150 for 1x a week for 6 weeks. You will learn and review Olympic lifting and assistant movements of the clean and jerk and snatch. You will work on key positions & technique. Must RSVP:

March Athlete of the Month:
March Athlete of the month goes to Duncan! As always it was a hard choice but after hearing several people praise him on his helpfulness in class and seeing his hardwork pay off in class it was an easy choice. Congrats Duncan, keep up the great work.  Duncan has been with us since November, he has advanced his skills quickly and always has a smile on his face and a willingness to work on new skills, Duncan has claimed his pull up and kipping pull up and is working on his olympic lifts in Oly class. Catch a class with Duncan in the evenings or Sunday in Oly.

Duncan Carranza

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When did you start doing CrossFit? What motivated you to start CrossFit? How did you her about CF?
I started CrossFit this past November after hearing so may good things about it from Samara. Watching her come home after workouts so excited and positive made me want to try it too.

Favorite WOD/lift?
That’s tough – I’m feeling more successful with the more cardio-based activities: Helen is great. Really anything with box jumps, pullups, wallballs and running are my favorite.

Least Favorite WOD/lift?
There’s maybe nothing that I hate, but I’m still struggling with my form during powercleans. Stupid elbows.

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).
I’m an instructional coach for Portland Public Schools, which has me working just with teachers rather than students. When I’m not at work I’m spending time with my wife Samara, working in the garden, hanging out with friends, and reading.

What were you doing before CrossFit?
Most recently I ran the Portland marathon for the second time. Other than that, just ultimate frisbee for fun.

What were your thoughts after your first CrossFit workout?
I was stunned by how quick the time went by, and how out of shape and uncoordinated I felt even doing basic movements.

What were your goals when joining CrossFit? Have you achieved any of those goals? Current goals?
I’m not sure that I started with any specific goals in mind past general fitness, but right now I’m excited to get better at kipping pullups and complete a workout at RX rather than scaled.

Has CrossFit affected your life outside the Gym?
Yes! – I feel much better every day when I wake up and just move about my day. This past summer my back was often in pain probably due to my weak core, and now it feels great.

What advice would you give someone just starting CF today/ a newbie just joining CrossFit SW Portland?

I’d tell them that it’s hard and wonderful, and everyone is there to help you. I’d tell them to track their progress and be ready to be stunned at how much they improve over the short space of just a few weeks.

Published by Transformations Made Possible


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