7-16 – 7-21 WOD

Mon

3×8 BenchPress
2×10 Strict press

For Time: 20 min time cap
10-9-8-7-6-5-4-3-2-1
Burpee pullup,boxjump,wallballs (every 5 min run 200M)

Tue

1) 4 Sets
StrictPullUp x MaxReps(-1)
Rest 60 sec
StrictDip x MaxReps(-1)
Rest 60 sec

2) ForTime
Row 500m,25 KBS 2/1.5pd,25 Burpee,25 KBS 2/1.5pd,Row 500m

Cool
Roll

Wed

3×8 FrontSquat
2×10 BentOverrow

21-15-9 Thrusters,pullup


Thur

1) 7×2 Clean + 1 SplitJerk (ahap); Rest 90 sec
** 2 cleans followed by one split jerk

2) AMRAP12
5 PushPress @65% of body weight
10 PushUp
15 DoubleUnder
Cool

Friday

3×8 Deadlift 2×10 GoodMorning


NotWithOutMyMedball  

Amrap 15 run 200M with medball,10 medball cleans, 10 wallballs,


Sat.

1.EMOM6 x3 OHS

2.Amrap 20

50M Farmers walk
30 Walking Lunges,
20 Bird Pickers https://youtu.be/s2lS_bEUK-w
20 Lemon squeezers

Dec. Athlete of the month!

December athlete of the month! Congrats Steven!

Steven P. is full of positive vibes, he encourages, cheers and supports everyone around him. He is very dedicated and has seen A LOT of progress hitting new personal records almost weekly. Catch a class with Steve MWF at 11am and in Oly! Thanks Steven for being apart of our CFSWP community! We love having you here! Keep up the great work!

How long have you been at CFSWP?
Awesome, thank you! A year and half.

What inspired you to start?
I wanted to lose weight and a friend recommended the 6 week getting started program in boot camp. After that I really wanted my first pull-up and I got that!
What makes you stick with it?
The crossFit lifestyle. Setting goals, working hard, and crushing goals keeps me setting goals and working harder.
What’s your favorite movement?
Power cleans and running

What’s your current health- or fitness-related goal?
Perform all movements without assists.
What do you do for fun?
Fun is a good cup of coffee or food with friends.

Any advice for newcomers?
You get what you put in. Enjoy the process and celebrate results.

Anything else you would like to add?
The coaches and community at CrossFit SW are the best!

coming up….

Jan 13th

Looking to reset your nutrition?

Join us on Jan 13th at 11:30am for our next nutrition kick off.
Wod will be available at 9:00am.

We will have two options for you:

Clean eating plan with coach Brain or an RP
Macro plan with coach steve.

– Clean eating plan: choose quality foods and estimating quantity without weighing and measuring your food.

-Macro plans: you weigh and measure your food according to your goals and how often you wod. These will be customized for each person.

Choose the option you know you will commit to do for 30 days.

You will be given a plan of action and a separate support group to be a part of for 30 days.

Cost of either nutrition plan is $99. Spots are llimited.

Included:

Informational seminar on 1/13
-Before/after Pictures
-Before/after measurements
-Before/after workout wod to measure progress
-Separate Support group for challengers only

Available to members for $99 non members for $150

Rsvp here: info@cfswp.com

 

Offer Ends THIS Sunday!

 

3 months of CF, up to 3x a week for $300. paid in Full. Contact Info@cfswp.com for deets.

Do you KNOW someone who wants to get fit, healthy and have the most fun doing it!

If they want to checkout what this CrossFit thing is all about?
This is it. Comment below “ImIN” to save one of the 5 remaining or text 503-810-4722.

Gift certificates available until Sunday with this offer.

For every referral your name will be entered into our Dec raffle to WIN an 1 hour sports massage valued at $85.00 with Tim Young.

Other ways to win: Your name will be entered every time you check in to our FB page on your days this Dec. that you workout.

#CFSWP #StongerTogether #WhenYouWin…Wewin!

October- Athlete of the month!

Athlete of the month!

Meet Laura Isaacson! Her and her husband are usually in the evening classes, she has been dedicated to her fitness and setting goals and crushing them. Her most recent accomplishments: strict pull up and 185lb deadlift! Way to go Laura!

How long have you been at CFSWP?

I started with the 6 week series back in April 2017 and was hooked.

What inspired you to start?

I wanted to find something to get my butt in shape. I was tired of being exhausted, out of breath and riddled with anxiety. I needed to find a positive outlet for getting healthy.

My good friend, Joy Bragg, asked me if I wanted to do a 6 week challenge. I had nothing to loose and went for it. I had zero expectations going into it. When I got there and realized it was Crossfit, I remember thinking “what have I gotten myself into? Fudge (sorry Steve, I mean Fuck!”)

What makes you stick with it?

After the six week challenge I made the decision and commitment to myself that I would never go back to the way I was. I felt too good to take ten steps back. I had conquered one of the most difficult hurdles in my life, getting my 35 year old butt in shape.

I love how CF challenges me everyday. Sometimes I go into workouts thinking “how in the world am I going to do this” and leave feeling like I am the most badass mom in Beaverton. I feel strong physically and mentally. I really feel like CF has changed so many things for me in my life. I am more confident, happier and my kids are proud of me.

What’s your favorite movement?

I love handstands and handstand push-ups. I have also become a huge fan of burpees.

What’s your current health- or fitness-related goal?

My current goals are to make it to the gym four times per week and give it my all. I am working on my diet. I am trying to stick to a Paleo diet. I noticed that after my macro plan, I had some weight loss, I was able to run faster with less shortness of breath and able to lift more. I finally did a strict pull up!

What do you do for fun? Anything with my kids. We love to be outside and explore new places. They are both very athletic and we have a lot of fun playing baseball, basketball, football and anything gymnastics.

Any advice for newcomers?

Don’t allow yourself to be intimidated. We are not judging you, we are all cheering you on. The hardest thing to do is to just keep showing up. Give it your all and allow yourself to be vulnerable to learning the movements. It is totally worth it!

Anything else you would like to add? I love the community at Crossfit SW Portland. Everyone is supportive and helpful. Steve and Shannon are incredible, passionate coaches. I am very grateful to have found them and this community. THANK YOU!

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: