About CrossFit SW Portland

CrossFit Trainer

9/2 to 9/7 WOD

 

Thur:
200 Meters
1 length inchworm
200 meters
1 length crab walk

2 Rounds
8 SupineRow
8 Hollow Rocks/SuperMan
8 Squat

1) Take 15:00 to work on gymnastic skill of choice.
pull up, dips, HSH, walks etc.

2) 5 Rounds ForTime

3 ManMakers
20 WallBall
10 Hollow rocks
Run 200m

Wed

Wed

Take 15 min to work up to a triple heavy clean

Amrap 20

3 GTO
6 cleans
9 bar-facing burpees,
25 DU

*New Training Block/Cycle starts next week

 

Tue

1) AMRAP7
6 HSPU
12 WallBall 20/14#
24 DoubleUnder
Rest 3:00

2) AMRAP7
6 RingDip
12 KBS 24/16kg
12 BoxJump 24/20″
Rest 3:00

3) AMRAP7
7 DB Thruster 45/30#
7 TTB
Run 200m

Cool
Roll

Thur:
200 Meters
1 length inchworm
200 meters
1 length crab walk

2 Rounds
8 SupineRow
8 Hollow Rocks/SuperMan
8 Squat

1) Take 15:00 to work on gymnastic skill of choice.
pull up, dips, HSH, walks etc.

2) 5 Rounds ForTime

3 ManMakers
20 WallBall
10 Hollow rocks
Run 200m

1) AMRAP7
6 HSPU
12 WallBall 20/14#
24 DoubleUnder
Rest 3:00

2) AMRAP7
6 RingDip
12 KBS 24/16kg
12 BoxJump 24/20″
Rest 3:00

3) AMRAP7
7 DB Thruster 45/30#
7 TTB
Run 200m

Cool
Roll

Wednesday:

 

Our next 6 week challenge kicks off in Sept.

Our next 6 week challenge kicks off in Sept.

Call 503-810-4722 for a free consult and to see if this
program is a good fit for you.

I love how many people have a profound experience
that has been life changing from this program.

Great for beginners but all levels will see benefit.

This program has a proven success track record
Join us for up to 3x a week

Increase performance/endurance/strength
Professional coaching staff
Professional programming
Nutrition guidance/program
Supplement guidance
Increased Mobility / Flexibility
Improve balance and coordination
Improve Technique
Have seen up to 13.75 total inches
and up to 25lbs loss from clients in 6 weeks.
Excited to work with you.

Coach Shannon
503-810-4722

Ready to Get Started?

CrossFit SW Portland:

-Proven results
-Group classes
-Personal Training
-Get Ripped
-Custom Programming
-Functional Fitness
-Led by professional staff

Join us to deload, destress, and make this your favorite part of your day. Workouts that are 100% programmed and led by our professional training staff.

Call today to learn how

you can get started!

503-810-4722

Crossfit Refresh Yoga

Crossfit Refresh Yoga…is coming up 2x this month. Free for all members, brig your yoga mat.

All levels, reward for the mind and body after a great week of workouts. I promise not to use my ‘yoga voice’, and we’ll get some sweet rehab done on sore muscle tissue.

If you’ve never done yoga, but have a curiosity, and love CFSWP this a great place to start.

 

See you all there🏋🏋 Saturdays in August on 8-19 and 8-26 at 10am