9-2 WOD

Congratulations Natasha and Huston! Baby Leila is here. We cant wait to meet her!!

Tue
WarmUp
Run 400m
3 Rounds
:10 HandstandHold
5 PullUp
5 Squat
WarmUp G2O

ForTime
30 GroundToOverhead 95/65#
30 PullUp
Run 400m
20 GroundToOverhead 95/65#
20 PullUp
Run 400m
10 GroundToOverhead 95/65#
10 PullUp
Run 400m

$$$ 3×20 GHD

Cool
Roll

—————

Next Getting started with CrossFit Program starts this Tuesday!

Sept 2nd. 9:00am or 7:30pm. Make sure you RSVP. There are a few slots left.

Basic Barbell Club starts Wed. Sept 10th at 6:30pm.
There will be an open gym during this time but not a regular instructed CrossFit class for 6 weeks.

Try coming to the complete series to start seeing gains in your lift by improving technique and form.

This is for beginners and intermediates that can not make it in on Sundays.

Congrats to those in our August GS starting their regular CrossFit program this month.

9-1 WOD

Happy Labor day all! 1 class at 9:00am today

warm up/mob=see board

Take 15min to work up to a heavy front squat.

 

Then

A) Karen: 150 wall balls for time 20/14

or

B)For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps

motivation 10390894_909787042381072_5503667494055918304_n

8-31 WOD

Sunday Funday:

2:00pm Getting Started
2:00pm Open gym
3:00pm End of summer wod
Followed by Paleo potluck and toast!

WODS:

Sunday Funday Benchmark Bash!

Choose 1:
Warm up/ mob= see board

Heat 1
Grace
30 C&J 135/95

Heat 2
Fran
21-15-9
Thruster 95/65
Pull up

Heat 3
Jackie
1000 m row
50 thrusters 45/35
30 Pull up

Holiday schedule reminder: Monday- holiday hours 9:00am only.

Like
“Those who think they have no time for exercise will sooner or later have to find time for illness.” – Edward Stanley

It’s Time To Train!

8-30 WOD

Sat. 9:00am with coach Huston

Warm up/ mobility = see board
WOD:

21-18-15-12-9
Deadlift (95/65)
Hang Power Clean (95/65)
Front Squat (95/65)
Push Jerk (95/65)

$$100 ab mat sit ups for time

See you Sunday for end of summer bash!

8-29 WOD

Reminder:
Sunday END OF SUMMER BASH: Fun starts at 3pm- join us! Clean Eating Challenge ends 8/31. contact shannon for measurements and after pictures. Keep going strong all. See our CFSWP food blog to stay updated on raffle winners and great recipe share and tips.
Holiday hours: Monday 1 class at 9:00am

Friday:

WarmUp
Run or Row 400m
BandyLunge
2 Rounds
:10 HSH
5 Press (bb)
5 OHS (bb)

1) Press 3×5

2) “Nancy”
5 Rounds ForTime
Run 400m
15 OHS 95/65#

Cool
Smash Quads/Hammies
Roll

8-27 & 8-28

Wednesday:

WarmUp
Run or Row 400m
1 Len InchWorm
1 Len Spiderman
1 Len Lunge+Twist
2 Rounds
6 V Up
6 Bootstrapper
WarmUp BackSquat

1) BackSquat 4×6 @70-75% of 1RM

2) 5 Rounds ForTime
3 PowerClean 185/120# (try: 70% of 1RM PowerClean)
6 RingDip
9 Burpee or 36 DoubleUnder

Cool

———————————-

Labor Day hours:
Next Monday we will have 1 class, first heat goes at 9:00am.
Join us.
———————————–

WarmUp
Run or Row 400m
4 Position BarHang
2 Rounds
6 StrictPullUp
6 PushUp
12 Lunge

1) AMRAP6
6 HSPU
9 BoxJump 24/20″

Rest 4:00

2) AMRAP6
2 MuscleUp
8 DB Thruster 35/20#

Rest 4:00

3) AMRAP6
10 PushUp
10 KBS 24/16 kg

Cool
Roll

THIS SUNDAY!

Save the date and join us:

”End of Summer BASH!”
When: Sunday, August 31st, 3:00pm
What: Choose 1 of 3 Benchmark workouts (no team today, no Oly at 2pm).

*Followed by toast and paleo potluck- bring your favorite dish and drink!

We will raise a glass to Kelsey who is finishing up her last week at OHSU nursing school, Natasha for baby #2 is coming soon and way to go to those completing the clean eating challenge on that day! Yay!

So much to celebrate, so be sure to get in here and join us for a great wod and toast! Bring a friend and we will scale it for them.