Mother’s Day WoD & Bring a Friend to CF May 13th!

May 13th Happy Mother’s Day WoD! Bring a friend to CrossFit today at 4:00pm – FREE class for ALL today to honor our mother’s. New to CrossFit? Then come at 3:45pm to connect with a coach and get started. We have one check in gift to give away after the 4pm class today! Be here! […]

Post-Paleo Fran test then Paleo Potluck at 5pm! April 15th, 2012

April 15th, 2012 Sunday 2:00pm & 3:00pm Open gym and intro’s. 4:00pm re-test to Fran after 30 day paleo challenge- beat your time. 5:00pm Paleo potluck. See you at 4:00pm. Bring your favorite paleo dish. Nice job everyone that retested today to Fran. Thank you for joining us afterwards for the paleo potluck, please share […]

Nutrition Matters!

Nutrition: Currently our box is doing a 30+ day Paleo challenge. We have heard from many challengers that they have had great results. Not only with loosing weight but with their performance. Others have a hard time being 100% strict but are at 85-90% and are still seeing fantastic results. Exercise is important and so […]

´┐╝Next Challenge: 30 day Paleo Challenge starts this Sunday, March 4th at 4pm.

30 day Paleo Challenge starts this Sunday The Paleo Challenge kick off starts this Sunday, March 4th at 4pm. The Paleo Challenge will be measured to a conditioning benchmark workout, ‘Fran’. 21-15-9 (thrusters and pullups). The 30 day Paleo challenge official starts this Sunday, March 4th and ends April 8th. We will celebrate on April […]

First Open WOD

Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. Nicely done everyone with the first […]

Congratulations to two athletes that are on track of their fitness goals! What are your three month goals?

CrossFit SW Portland Congratulations is in order to two athletes that are on track of their fitness goals! Mike I: He got his first dead hang pull up on Feb. 13th! WOO HOO AND Kevin B: He obtained his first muscle up on Feb. 13th! NICELY DONE! Great work guys! Keep up with the consistency…it […]

February 16th, 2012 : Time for a bit of conditioning!

CrossFit SW Portland February 16th, 2012 Thursday warmup,skill,mobility = see board AMRAP-8 min 5 Snatch (75/53 lb) 10 PullUp Row 250m Rest 8 min then AMRAP-8 min 5 HSPU 15 WallBalls (20/14 lb) 30 DoubleUnder Rest 8 min then AMRAP 8- min 10 HandRelease PushUps 10 ToeThroughRings 10 BoxJump (24″/20″) then ROLL