Sunday: ‘Helen’ or ‘Small’ followed by ‘Paleo Potluck for all’

2pm and 4pm will have an option WOD (Work Out Of The Day) today ‘Helen’ OR option 2 ‘Small” 3pm intro to get fit with CrossFit class (Free) RSVP @ shannon@crossfitswportland.com or shannon@scubed.net “Small” Hero WOD TO RX this work out do the below Three rounds for time of: Or Those that need this scaled […]

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 […]

Monday’s WOD- ”Tabata Something Else”!

MONDAY – Tabata day! Row 500 Meters 4 x 10: situps, push ups, air squats, pull ups “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the […]

Sunday’s WOD…Hero in the CFSWP BOX..HAMMER

April 17, 2011 SUNDAY “Hammer” warm up run 800 m 2 rounds 5 push ups 5 pull ups 10 front squat with PVC Skill (for form): Power clean Front Squat Jerk Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 […]

Thursday April 7th…HERO

(Photo By Mary Bernsen) CrossFit SW Portland HERO WOD TODAY… 3 ROUNDS: 21-15-9 strict press, push ups, dips OR “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Athletes: Sarah: 12:15 Press 25lb bench dip, window push up Shan: 9:37 Press 35lb last round weight ejected due to muscle pull, bench dip, knee pull ups […]

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 […]