9-30 WOD ( Our next Getting Started class starts Oct 7th- join us for a free intro class Sunday at 2pm)

Feel the burn in our new CrossFit Burn class, every Tuesday and Thursday at 9:00am and 6:30pm!

Wod

warmUp
Run or Row 400m
1 Lap Spiderman
3 Rounds
10 KipSwing
10 WallSquat
WarmUp FrontSquat

1) Take 15:00 to build to a heavy single FrontSquat

2) ForTime
50 WallBall (unbroken)
50 DoubleUnder (unbroken)
40 WallBall (unbroken)
50 DoubleUnder (unbroken)
30 WallBall (unbroken)
50 DoubleUnder (unbroken)
20 WallBall (unbroken)
50 DoubleUnder (unbroken)
10 WallBall (unbroken)
50 DoubleUnder (unbroken)
** Scale via breakage

Cool
Roll

CF Burner 9:00AM and 6:30PM on Tue -Thur.

WarmUp
3 Rounds
Run 200m
Row 250m
1 Len BearCrawl

3xAgilityLadder
in and out
knee up single tap
knee up double tap

1) EMOM6
even: Plank
odd: PaleoChair

2) AMRAP25
20 Lunge
10 BurpeeBoxOver
10 KBS 24/16 kg
Run 400m

Cool
Roll

$$$ 3x 200m Row

CF Burn – Much like our regular CrossFit classes, this class will include a warm-up, mobility and stretching. The WOD will consist of a 25min or longer metcon, typically followed by abs or core work and a cool down. All skill levels are welcome. This class runs 60min and is held 9:00AM and 6:30PM on Tue-Thur.

 

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KidFit:

Contact 503-810-4722 info@crossfitswportland.com to schedule your free introduction to CFSWP Kid Program.

Must RSVP 24 hours before class.

TeenFit:
Tue/Thur/Fri
3:30-4:30pm
14-17 yrs old

KidFit:
Sundays
1:00pm
9-13yrs old

*10 pack for $99 (expires 90 days after first use)

Sign up with a friend and save!

 

9-29 WOD

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WarmUp

Run or Row 400m
3 Rounds
6 PushUp
6 SupineRow
12 Lunge

Lucky 7

1) AMRAP6
7 Thruster 95/65#
7 PullUp
100m ShutttleRun
Rest 4:00

2) AMRAP6
7 PowerClean 135/95#
7 RingDip
7 BoxJump 24/20″
Rest 4:00

3) AMRAP6
7 PushPress 95/65#
7 TTB
7 Burpee

Cool
Roll

 

*Welcome Jake to the CFSWP coaching team. Jake brings several years of coaching experience with adults as well as kids! You may have worked out with Jake at 4:30pm or 5:30pm.

When you see him next,
please take a moment and welcome him to the coaching team!

9-28 WOD

CFimg-try-crossfitSunday Funday:

Kidfit 1:00pm w/ coach S
CrossFit 101 2:00pm w/ coach Steve
Olympic lifting 2:00pm w/ coach Troy

Open gym: 2:00 & 3:00pm

Free introductions to CrossFit are offered every Sunday at 2:00pm in our beginner CrossFit 101 class.

Come try out a class and learn about our 4 week Getting Started Program!

RSVP a spot at info@crossfitswportland.com

*CF Burn class coming in Oct on Tue and Thur at 9:00am and 6:30pm! Join us for the burn!

 

Let’s do this!

 

The founder of Everyday Warrior, Brittany Gill, recently passed away. Let’s celebrate her life, please sign up or donate to the Everyday Warrior.

Support our Everyday Warriors here:

https://www.everyday-warrior.org/

9-26 & 9-27 WOD

9-26

WarmUp
Run or Row 400m
1 Len Inchworm
1 Len SpiderMan
2 Rounds
5 FrontSquat (bb)
5 Press (bb)

1) EMOM12
even: FrontSquat x 3 reps
odd: Jerk x 2 reps

2) ForTime
Run 600m
3 Rounds
15 KBS 32/24 kg
15 BoxJump 24/20″
Run 600m

Cool
Roll

9-27 WOD

Sat: 9:00am endurance Wod with coach Huston!

9-25 WOD

10649883_10152604679411668_4160679781839802929_nThursday:

Happy 13th Birthday Sam!

WarmUp
Row 500m
BandyHam
3 Rounds
5 Goodmorning
5 WallBall
5 MountainClimber

1) EMOM5 DeadLift x 3 reps @60-70% of 1RM

2) BuyIn 15 BurpeePullUp
Then
5 Rounds ForTime
15 WallBall 20/14#
15 WallBall SitUp 20/14#
50m OH Carry 20/14#

Cool
Stretch / Roll

$$3×20 GHD

*Nice work in our Barbell club this week, keep going strong and join us wed at 6:30pm! Or in Oly at 2:00pm. Improve your barbell skillz!

9-23 WOD

IMG_1155

WarmUp
Run or Row 400m
1 Lap Spiderman
3 Rounds
:10 HSH
10 KipSwing
10 WallSquat
WarmUp FrontSquat

1) EMOM6 FrontSquat x 2 reps @80-85% of 1RM

2) 3 Rounds ForReps
AMRAP :40 PushPress 75/35#
Rest :20
AMRAP :40 SitUp
Rest :20
AMRAP :40 MedBallClean 20/14#
Rest :20
AMRAP :40 KBS
Rest :20
AMRAP :40 FrontRackedBBLunge 75/35#
Rest :20
** 40 seconds of work at each station, 20 seconds of rest while rotating to next station.

Cool
Roll