Wendler Training!

This program will ONLY use 90% of your current 1RM,
building strength is a marathon not a sprint. The program will work on a 4 day training cycle, week 1 is your 5 reps, week 2 is your 3 reps, week 3 is you 5/3/1 rep and week 4 will be your de- load week each cycle will last one month. At the end of the month we will add 5 pound to the bench press and overhead press and we will add 10 pounds to the squat and deadlift. We will guide you along the way….don’t worry. CF Burn classes will also be doing this. Daily there will be a conditioning portion to this new strength cycle.

So, get in here if you can, to retest or ask your coach if you can make it up on a different day.

Wendler Theme Days

Let’s have a little fun in the month of April and wear these items on our Wendler Training Days MWTHF.

MWTHF- show your

CFSWP spirit and wear the following:


Mondays: Long crazy fun sock day, wear your long socks this day!

Wednesdays: Hit squat day with some fun colored tights, go ahead…do it! Guys can too! (Coach Steve will be wearing his neon compression tights under his shorts) ha! Thursday: Wear CFSWP colors: GO Orange or Gray day!

Our new Strength Cycle program, Wendler 5/3/1 starts in April, this is to get you ready to hit new Personal Records and hit new goals.

What is Wendler Training?

We’re glad you asked! This is a powerlifting program based off 90% of your 1RM for four core movements: Bench Press Monday, Squat Wednesday, Deadlift Thursday, and Press on Friday. We just tested for this… this week. (1RM or 1 Repetition Maximum, means the maximum amount of weight you can lift for 1 rep.) So we can start April off right.

We are starting April PR Challenge month off with Wendler Program.

We ask that you keep a workout log so each individual can keep records of their progress. This is key information in helping you take your fitness to the next level. Can’t make these set days? Do your best to make it in, so you can see some serious results.

Formula is available on our website under blog and will be posted each day on the board. We will guide you through it, just show up, be consistent and get ready to PR!.

We like to mix things up at CFSWP. In March we had our pushup and tested your baseline and will retest 2nd Wed in April.

Fridays: Wear CFSWP shirt or hoodie day! If you don’t have one.



Every time you wear an item above on the correct day, you will be entered into a raffle to win a fun surprise from CFSWP!

*Make sure you put a check mark by your name on the board.

 How to use CFSWP CLASSES:

• Come often, and a little early WHEN YOU COME 10 MIN LATE IT CAN EFFECT EVERYONE, SLOW DOWN THE WHOLE GROUP COME at least (5 minutes in advance) every week. 3+x or more/week for best results.

• Sign in online for class.

• If the computer says class is full, double check with the coach – sometimes we make exceptions!

• ATTITUDE – Cheer others on, clap and give high 5’s – it will improve YOUR results!

• Be responsible.

• Choose weights according to your ability AND mindset that day.

• Stay alert, awake, and fully engaged in class.

• Pick up after yourself – re- rack weights, put away boxes, re-hang rubber bands.

• Clean up after yourself – bring a workout towel, and wipe the floor with disinfectant and a mop after your workout.

• Be honest with your numbers both in the Success Journal and in times / reps in class.

• Create a plan to train CFSWP style at home.

• Use the website daily to watch for upcoming info, workouts, and post comments.

• Participate in clinic and events – they will really help your training.

*If you use the shower, please spray and wipe down with paper towel after each use.

How to use your CFSWP Primary Coach:

• Your coach is your primary point of contact at CFSWP.

• Use him/her for:

– all health/fitness/nutrition questions, concerns, problems

– progress checks and accountability (showing up, diet, goals)

– before/after pictures
– goal identifying and setting

 girls PicMonkey Collage

Join us For Sunday Sunday next week, Team WODS return on Sundays starting APRIL 12 after Olympic Lifting at 2:00pm. Remember folks we are closed this Easter Sunday, have a fun family day.

Athlete of the month: Don H.

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Congrats Don! Don is very encouraging and helpful to those around him, he often helps clean up after his self and others after class and has been very dedicated and has seen a lot of progress. Catch a class with Don 6:30pm evenings and Sunday afternoons. Thanks Don for being apart of our CFSWP community!

Name: Don Hopkins When did you start doing CrossFit?

July 2014, I started a special program at CFSWP, where I started working on the movements one day a
week. Starting my journey to fitness slowly.

What motivated you to start CrossFit?

Many of my friends and neighbors CrossFit, it seemed like it may be something I would like. Favorite WOD? I actually like all of them, they all challenge me to get stronger and build endurance I have never had before.

Least Favorite WOD?
Oh, ok I Iied. I hate burpees. Favorite Lift? Currently it is front squats.

Least favorite lift ?

Power cleans are difficult because I am still working on the flexibility of my arms to properly position the bar.

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I have two awesome boys and my beautiful supporting wife, Carrie. I love brewing beer, and work as a Warehouse Manager for an International food corporation.

What were you doing before CrossFit?

Absolutely nothing as far as exercise or fitness training. Drinking a ton of beer and eating whatever I wanted without care to consequences.

What were your thoughts after your first CrossFit workout?

Right after my first workout, I did not feel too great. I pushed too hard and felt queasy.

As soon as I regained consciousness, ok, just kidding, I felt incredible once I cooled down.

What were your goals when joining CrossFit?

Losing weight was my biggest goal. I was pushing 240# My blood pressure was in High Hyper Tension range, I needed a lifestyle change to stick around a while longer for my family.

Have you achieved any of those goals? Blood pressure

is now in normal range, I dropped 45lbs and am still losing, while building.

Has CrossFit affected your life outside the Gym?

I receive compliments on how I look daily, my self confidence is higher than it has ever been.

What are some of your best achievements inside the box?

Every day I go is my best achievement. I stuck with something that challenges me every visit, and has a great community.

Do you have any other special memories/ achievements during your time here?

The coaches are epically awesome, the members are all encouraging.

What advice would you give to a newbie just joining CrossFit SW Portland?

You are only in competition with yourself. If the guy or girl next to you has done two rounds more than you, who gives a crap?

Your only challenge is to get better at the movements yourself. Nobody is watching you get your ass kicked, they are too busy

getting their own asses kicked. Focus on you, scale your workouts according to your coach’s instructions, and pace your workouts Something you might not know about you is? How deep into the rabbit hole I will go!

Anything else you want to share? Beer, I’ll share my beer.

Is there anything you would like to suggest to make CFSWP even more of a better place to train?

No, but that customer service desk by the door is pretty awesome!

Congrats Don! Thanks for being apart of our community.

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Excellent work in the Open this year all. It showed us what we have improved on and what to work on this year, we are super proud of all your achievements and efforts. Several athletes hit new personal records and did things they thought they couldn’t do. Great Work!

Remember! Safety First!

If you have a strain or injury, let your coach customize something just for you, be smart and heal up, but come in for recovery.


CrossFit Open

Excellent work in the Open this year all. It showed us what we have improved on and what to work on this year, we are super proud of all your achievements and efforts. Several athletes hit new personal records and did things they thought they couldn’t do. Great Work!


Don’t Forget To Check Out Bar Bell Club

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:

Published by Transformations Made Possible


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