T-shirt pre-orders

You can pre-order t-shirts up until next Wednesday. Here is a preview of what they will look like.
Troy Stange is our wonderful designer (if you have any branding design needs…contact him at http://www.pdxdesignlab.com/).
Troy sprinkled a few benchmark workouts on the front but this is also available on the back of the t-shirt with the Logo on the front if you pre-order.

We will have white t-shirts available with just the logo on front for $22.00
Fancier t-shirts (like shown in pic) will be available in white, gray or black for $28.00

Sizes run slightly small but will have samples in the box on Monday or Tuesday for those that want to try before they pre-order.
s,m,l,xl,XXl women’s fit and mens fit’s

Sat: Rest day- Sunday 2:00pm GS, 3:00pm Into to CF & 4:00pm ‘Fight Gone Bad’!

CrossFit SW Portland Sunday at 4:00 class: WOD FGB YES!!! ON SUPER BOWL SUNDAY!!

Everyone’s reps improved from last month, we test them again next month on Mach 6th.. Erin had a great rep improvements- from 152 to 219. WOO HOO!

Fight Gone Bad

Beat your numbers from January!
Next one is March 6th!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We are doing 3 round.

The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Feb 6th in pic – Feb 6
Heat -1 ( Rim, Steph, Shan & Robert) – 45 lbs sumo and push press box jumps 19”
Heat -2 ( Erin, Brian & Lisa) 45lb sumo and 21 pushpress box jumps 11”
Feb 6th

Rimma 215
Vic 251
Shan 258
Robert 264
Shan 258
Erin 219
Lisa 209
Brian 257

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

FGB results from Jan 6th
Weights: SDL(Sumo deadlifts) and PP(Push Press) 45lbs for Vic,Tam,Shan, Steph & Brian
SDL and PPS 35lbs for Rim,Lisa,Susan and Erin.

Jump Height:
Eric & Susan 9″
Tam: and Lisa 11″
Brian,steph,Tima,shan,Vic 19″
Athletes: times:
Jan 6th

Tam:162
shan:200
Lisa:190
Erin:152
Vic: 199
Rim:195
Steph:202
Brian:224
Susan:225
Robert:
Ann:
Weights: SDL(Sumo deadlifts) and PP(Push Press) 45lbs for Vic,Tam,Shan,
Steph & Brian
SDL and PPS 35lbs for Rim,Lisa,Susan and Erin.

Jump Height:
Eric & Susan 9″
Tam: and Lisa 11″
Brian,steph,Tima,shan,Vic 19″

Getting Started Class:
warm up run 400 m 3 rounds NFT 7 push ups 14 squats

skill: squat
Karen – 150 wall balls
Mob paleo chair
Joanne
Geo
Bonnie

Intro Kelly — -Welcome!