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! […]
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: 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 […]
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 […]
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 […]
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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 […]
CrossFit SW Portland Feb. 17th, 2012 Friday (Warm up, Skill, Mob – see board) then 4 Sets Clean x 1.1.1 reps (rest 10 sec betwixt cleans, heavy) Rest 45 sec RingDips x 15 reps Rest 3 min then 3 Rounds Clean x 10 reps (50% of above) HandRelease PushUp x 20 reps then ROLL!
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
CrossFit SW Portland February 15th, 2012 Wednesday 5 Sets Back Squat x 2 reps (heavy) Rest 2 min Supinated Pull-Ups x Max Reps @21X0 (that 1 is the bottom “strict”) Rest 2 min then Run 400m @ 90%; Rest/Walk 2 min x 4 then ROLL