5/25 MURPH- 9:00am class only today- HERO WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

5-24

Sunday Funday:

1:00pm KidFit 101
2:00pm CrossFit 101
2:00pm Olympic Lifting 201 
3:00pm TEAM 201

Understanding Level classes, so you can get the most out of CFSWP.

101 classes- geared towards Beginner / Intermediate level.

Members working on technique and skill of the 9 core functional movements or working on mobility and range of motion.

201 Classes: Has good understanding of basic movements and working and ready for more technical skills. Is consistent. Has demonstrated to coach a solid foundation of core functional movements and approved to move on to 201 classes.

9:00am/9:30am classes – CF Burn (all levels)
Noon CrossFit 201
Mon-Fri: 4:30pm, 5:30pm (all levels)
Olympic Lifting :201
BarBell Club: 101
MTuThFri: 6:30pm 201
Tu Thur: 6:30pm 101
Sun: 2:00pm 101

We want your feedback and want you to request a time slot and class. If we have more then 7 people interested we may add this class and time slot to the schedule

5-23 WOD

5-23 WOD

CrossFit Burn 9am with coach Patrick! Feel the burn in this class.

TESTING IS COMING  (Wed,Thur and Fri,Mon)! 

Keep up the great work GUYS!

Calling ALL athletes: Join us next Sat no am class on 5/30 for our annual StarLight WOD/ BBQ & toast to follow.
All members are invited and encouraged to come.

May 30th! Sat at 5pm!
Bring some meat to grill or your favorite clean eating side dish!

Time for some CFSWP FUN!

5-22 WOD

Friday

WarmUp
Row 500m
QuickHip
2 Rounds
6 Inchworm+PushUp
8 BootStrap
WarmUp DeadLift
1) DeadLift
** Base the percentages from 90% of your 1RM
Set 1 75% x 5 reps
Set 2 85% x 3 reps
Set 3 95% x 1++ reps
2) “Diane”
21-15-9
Deadlift 225/155# (try 60% of set 3)
HSPU

GroupCoolDown

“There are two mistakes one can make along the road to truth – not going all the way, and not starting.”
– Buddha

5-21 WOD

Hello Helen = See board

NOON OPEN GYM TODAY!
Make up a missed workout, work on goals!

Testing is coming!

It’s Coming! Clean Eating Challenge. Look and feel your best this summer!

As much as 80% to 90% of YOUR success will come from how you approach your eating habits.

This will affect not only the way you look – the reason most people workout – but also the way you FEEL with your workouts.

An easy way to remember this is that FOOD IS FUEL and is meant to support your activities.

Join us for our next Clean Eating Challenge at the kick off on June 7th at 3pm and look and feel your best this summer!

Officially register at info@cfswp.com.

5-20 & 5-21 WOD

5-21

Well, Hello Helen!

See board

NOON OPEN GYM TODAY!
Make up a missed workout, work on goals!

5-20 WOD

WarmUp
Run or Row 400m
1 Lap Spiderman
2 Rounds
10 SupineRow
10 WallSquat
WarmUp BackSquat
1) BackSquat
** Base the percentages from 90% of your 1RM
Set 1 75% x 5 reps
Set 2 85% x 3 reps
Set 3 95% x 1++ reps
2) 5 Sets
Sprint 50m
6 PowerClean @70% of 1RM
12 KTE
Rest :45
GroupCoolDown

Next upcoming event:

StarLight Wod Sat. May 30th 5:00pm- Bring you favorite clean eating dish to share or meat to BBQ!

10922490_1603711516527500_2750119252242096905_n

5-19 WOD BRING YOUR A GAME!

Upcoming Events:
Memorial Day WOD- MURPH
Open for the 9:00am class only
May 30th Starlight Wod potluck/BBQ 5:00pm
June 5th- BarBell Club Friday’s in June 6:30pm. RSVP! Serious Gains in the 6 week program
June 6th- CFSWP Girls Night Out! 6:00pm Thai Peacock – downtown Portland
June 7th Clean Eating Challenge kick off
2:30pm measurements / pictures 3:00pm Test with a baseline workout!
RSVP: info@cfswp.com

Bring it!

Tuesday

WarmUp
Run or Row 400m
3 Rounds
10 KipSwing
10 PassThru
10 OHS
WarmUp Snatch

1) EMOM10 1 PowerSnatch + 1 Snatch + 1 OHS

2) ForTime
21 Thruster
21 PullUp
Run 400m
15 Thruster
15 PullUp
Run 400m
9 Thruster
9 PullUp
Run 400m

GroupCoolDown