Monday- Memorial Day work outs @ 9am and 6pm

Monday, May 30th 5/31/11 warm up 2 sets run 400 meters 5 pullups 10 air squats Skill: Max effort fron squat 3 x 8 our until you reach your MAX Max rep dead hang Pull Up 3 X 3 METCON: 3 rounds for time run 400 Meters = 50 squats athletes: Neil: Susan: Chris: Steph: […]

Sunday May 15th! CFSWP Fundraiser for Hayhurst Elementary School’s Technology Fund! See you at 3pm~!

CrossFit SW Portland CrossFit SW Portland Update: Go Coach…Steve Weiland! Mobility Cert (all day today) then back to CFSWP (rain or shine ) Fundraiser Event to raise $$$ for Hayhurst / Odyssey School’s Technology Fund! We want to thank you ALL for supporting this fundraiser for our great local school! See you at 3pm~! Also […]

NEXT Challenge- JUNE Body Comp & Fran

CrossFit SW Portland Coming JUNE 2011 we will go get our Body Comp at OHSU – human performance Lab. We will also do a kick off to Fran coming up soon…get ready for her. Early August we will retest our body comp at OHSU and meet Fran again. Best time wins in this challenge and […]

Sat rest day Sunday April 3nd..Start of Challenge measured to Helen!

April 3rd – May 1st Paleo Challenge (opportunity) measured to Helen! Please update your workbooks, it now has benchmark collection data in it. Helen is a bench mark work out. Measurements have been taken and logged, please take your pics NOW and date them and put them in your work books. Eating Paleo info can […]

Sunday 2:00pm Getting Started class FGB

Advanced group: Fight Gone Bad Challenge! 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. 3 rounds. The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ […]

It’s Friday

SKILL: Back Squat 3×5   WOD: For time: 21 L-pull-ups-20 One legged squats, alternating legs 18 L-pull-ups-16 One legged squats, alternating legs 15 L-pull-ups-12 One legged squats, alternating legs 12 L-pull-ups- 8 One legged squats, alternating legs   GWOD: 10 forward rolls 10 backwards rolls 10 forward rolls tuck to hand stand   Athletes: SLW: back […]