Aug 27th Sat rest day…see you tomorrow for end of summer Fran challenge!

CrossFit SW Portland Excellent work this summer athletes. You have worked hard and you those that make it in on a regular basis are now feeling and seeing some great results. Tammy and Kelly have had some great PR’s lately! Congrats gals! Reminder: The end of summer hydrostatic testing is now due. Please make your […]

Sunday August 21: 9:00am WOD @ Pendleton Park

9:00am Park WOD or 4pm CFSWP box WOD no 2pm or 3pm class today move: jog around park pass throughs bootstraps warm up: 3 rounds of 1o push ups 10 sit ups 10 jumping squats Three rounds for time of: 50 pound dumbbell Waiter walk, 100 meters, Right arm 50 ab mat Sit-ups, 200 singles […]

Upcoming events: Aug 18 – Aug 28th

CrossFit SW Portland Upcoming events: This Friday, August 18th we will be having a paleo potluck for those that would like to stay for a bite to eat after the 6pm work out. If you plan on staying thenbring your favorite paleo dish! ; ) This Sunday, August 21st @ 9:00 am start. Park work […]

Wednesday, August 3rd Games workout

August 3, 2011 Wednesday 110803 CrossFit Games Event 8 Complete as many reps as possible in 3 minutes of: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box 20 Sumo-deadlit high-pull, 108 pound kettlebell 30 Burpees 20 Shoulder to overhead, 135 pounds 120 foot Sled pull, […]

Tuesday, August 2nd…EVA IS HERE

CrossFit SW Portland Tuesday: Meet up with Eva! Eva is NOT messing around. August 2nd, 2011 Tuesday “Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups See you tonight at 5pm at National Night out at Pendleton Park! demo for adults kids, free membership drawing for new […]

Monday, August 1st WOD

August 1, 2011 Perform the following tests: L-sit for time. Handstand walk for distance. (Can be scaled to handstand hold, plank hold or downward dog hold). Chest to bar weighted pull-up for load. (scaled with band if needed). Snatch 1 rep for load. $$ out benchmark: As many sit ups ad you can do in […]

Sunday, July 31st : class at 2pm- On ramp/ getting started, 3PM Intro, 4pmCF

Sunday’s WOD: another awesome CF workout! by CrossFit SW Portland on Sunday, Muscle ups can be scaled into dips and pull ups with or with out bands. Sunday- July 31, 2011 Sunday For time: 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 […]