July 10, 2011 Sunday Five rounds for time of: Run 400 meters 145 pound Deadlift, 20 reps 20 Push-ups 145 pound Deadlift, 10 reps 10 Push-ups Yep: Athletes: remember to post in your WOD books!
According to the Oregonian on July 1st: 1 in 4 adults in Oregon are obese..read more here. It doesn’t have to be this way! Our athletes ARE seeing results. Are YOU at the fitness level that YOU desire to be at? If not … let’s get started! Try us out with a ’10 pack card’ […]
CrossFit SW Portland July 7, 2011- HERO WOD- YEP! THURSDAY “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
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) […]
BACK SQUAT! 3 x 10 3..2..1.. GO Skill work: front,back and overhead squat Mob wod: leg extention Ab work Cash out: roll
Happy 4th! Murph is here! Run 1 mile 100 pull ups 200 push ups 300 squats Run 1 mile Thanks Mary Bernsn for more great photo’s!
July 3, 2011 Sunday Badger: WOD: HERO WOD – BADGER: In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. 3 Rounds for time of: 30x Squat Cleans (95#/65#) 30x Pull-Ups 800m Run
CrossFit SW Portland Sunday: 2pm (level 1-2), 3pm Intro (Free) CF, 4pm (level 2-3) 5pm Get Fit with CrossFit…Getting Started class Warm up: Mobility: WOD: For time: Run 800 meters Snatch, 30 reps Run 800 meters Goal work: review work on goals: pull ups, ab work, dips POST TIME TO COMMENTS: STAY ON TRACK AND […]
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. […]
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, […]