Friday, July 29th & Sat. July 30th coaches drill – See you Sunday!

Friday- WOD 1: Back Squat or Thursday’s WOD Open Gym at 6pm Saturday – trainers work out For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and […]

Tuesday 12 & Wednesday 13th WOD

July 12, 2011 Tuesday Skill: HSPU For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping. […]

Shan’s B-day pick..FIGHT GONE BAD..BENCHMARK WORKOUT – 3 rounds ..

CrossFit SW Portland Wednesday July 6th Shan’s B-day WOD! July 6th- Get ready for Fight Gone Bad…Benchmark Workout! “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 45 women & 75 men (Reps) Box Jump, 20″ box (Reps) Push-press, 45 women & 75lb men (Reps) Row (Calories) […]


Brief Update: Our good friend Julianna Verboort would like to invite you to participate in Run For Congo Women. It sounds like a 5 K run/walk on July 23, 9:00am Willamette Park (flat course) great for families too. It is a fun way to support women in Congo. Please contact me if interested in attending. […]

Brief Update- summer hours

New Summer schedule: Will add 8am clas back if we get 4 people or more. RSVP asap to let us know..who is interested. Mon: 9am, 11am, 4pm, 6pm Tue 8:30am Wed: 9am, 11am, 4pm, 6pm Thur: 9:00am and 5PM Fri: 9am, 11am, 4pm, 6pm – open gym Sat: no class Sun: 2pm, 3:00pm Intro, 4pm, […]