New to CFSWP or have a friend or loved one who could benefit from CFSWP>

Next 4 week program starts first Tue in March! Start your journey with our School Of Elite Fitness today and Try 1 free week at CrossFit SW Portland. Must RSVP at info@crossfitswportland.com.

Thursday: open gym at noon today!

Warm up/ mobility =see board.
A. Every minute, on the minute, for 21 minutes:
Minute 1 – Wallball sit-ups x 15 reps
Minute 2 – C2Bx 5 reps
Minute 3 – wallballs x15 reps
B. Complete as many reps as possible in 5 minutes:
Row 250 m
Burpee
Cool down:
Roll/ barbell/ ball smash
$$ 3×15 GHD

Today is the Day! Watch the live stream of the 15.1 announcement on Games.CrossFit.com. It will begin at 5 p.m. Any guesses as to what 15.1 will consist of?

 

TIP: Document your workouts, benchmark, weightlifter = greater success!

2-25

Great job this morning CF Burners! CF Burn is available 9am only at CFSWP on MWFS. This one of a kind class offers longer metcons, less technical lifts but be ready to work up a sweat and work on your core & strength. This all level class takes you to the next level and you are guaranteed to feel the burn in this core and strength training class. All abilities welcomed here. This is absolutely a class that will get you ready for swimsuit season!

Burners get ready for 3 months of challenges.
1st up: improve your skill and strengthen your pushup.
We are also starting our PR Challenge for (M)Bench, (W)Squat and (F)strict press cycles. Get ready to test and PR every 30 days for 90 days. Then get ready for a AMRAP or Metcon that will work up a sweat and take your fitness to the next level.

CF Burn challenge starts next Monday. Burners you don’t want to miss this challenge, initial test and homework given out Monday at 9am. Retest in 6 weeks for the pushup challenge.
New to CFSWP? Try 2 CFBurn classes for free-RSVP here: Shannon@cfswp.com

AND

THE OPEN. ARE YOU IN?

Know matter what division you are signing up for…the CF OPEN experience is the same. Where community comes together and you test your ability. The open shows you where your strengths are and gives you critical information on what you can work on to improve your level of fitness. The CrossFit Open is an incredible tool and experience. One that every athlete should taste. Join us. There is still time to sign up.

Check in with your coach TODAY to see which division you should sign up for and if the Open is right for you. Be apart of the action…Be apart of the experience at CFSWP!

 

http://www.crossfitgames.com

Scaled, masters, RX. Do it! Sign up today.
#Community #YOUCANDOIT! #RESULTSDRIVEN

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2-25 WOD – OPEN IS COMING

Wed. 2/25 WOD

WarmUp
Row 600m
BandyHam+QuickHip
3 Rounds
10 WallSquat
10 RingRow
WarmUp BackSquat

1) EMOM8 BackSquat x 3 reps @75% of 1RM

2) AMRAP12
9 DeadLift 155/100#
12 HR PushUp
15 BoxJump

Cool
RestWalk 200m / Couch / Roll

Regular schedule today!

 

CF burn at 9am

Cf burn
600 m row
1length Spider-Man
200 m run
1 length bear crawl
400 m row
1 length lunge twist
200m run

2x
5 pullups
10 pushup
15 airsquats
2x wall planks :30
Goblet squat :30

Mobility: choose PVC pass through, couch, box lunge, 3 position barbell hold
Bench: 5×3

4 rounds for time

Row 400
10 pp 65/95
15 super man
15 burpee over bar

CrossFit Games Open Registration

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all.
The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world. http://www.crossfitgames.com
You can either perform the Open workout at a participating CrossFit affiliate ( here at CFSWP) where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge. End of Feb! we will host the open WOD 1 time a week for 5 weeks. Fridays at the gym as our regular wod and Sundays at 3pm for official challengers.

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2-15 -2-24 WOD

Monday: 9am class only today.

Please note schedule update on website see link to front desk- special class times this week. Log in this week to see updated schedule or see board at box.

https://crossfitswportland.frontdeskhq.com/schedule#/list?dt=2015-02-16&lt=staff

Tue
WarmUp
Row 600m
3 Rounds Cindy
1) EMOM14
Even: PowerClean x 3 reps @70% TnG
Odd: HSPU x 6 reps
2) AMRAP10
7 TTB
7 PushUp
Cool
RestWalk 200m / Stretch / Roll
GS
WarmUp
Row 500m
1 Len Inchworm
1 Len Spiderman
1) PushPress 4×3; Rest as needed
2) 21-15-9
Lunge
Burpee
Cool
Roll

Wed
WarmUp
Row 600m
1 Lap Spiderman
3 Rounds
5 FrontSquat (bb)
5 PullUp
WarmUp FrontSquat
1) Find your 2RM FrontSquat
2) AMRAP12
20 WalkingLunge
10 Burpee
30 DU
Cool
RestWalk 200m / Couch / Roll

Thu
WarmUp
Row 600m
1 Len Inchworm
1 Len Spiderman
1) PushPress 4×3; Rest as needed
2) AMRAP15
9 DeadLift 185/120#
12 HR PushUp
15 BoxJump 24″
Cool
RestWalk 200m / Stretch / Roll
GS
WarmUp
Run 600m
3 Rounds
5 HR PushUp
10 Squat
1) FrontSquat 4×3; Rest as needed
2) 5 Rounds ForTime
Run 400m
15 HR PushUp
25 Squat
Cool
Roll

Fri
WarmUp
Run 600m
3 Rounds
6 BootStrap
6 Cossack
6 PullUp
1) “Eva”
5 Rounds ForTime
Run 800m
30 KBS 32/24 kg
30 PullUp
Cool
RestWalk 200m / Stretch / Roll

Sat
Patrick’s Delight-see board 9am WOD

Sun
Oly
Troy’s Oly hour 2pm
GS 2pm
WarmUp
Run 600m
1 Len Inchworm
1 Len Spiderman
AMRAP20
Run 200m
8 HR PushUp
8 RingRow
15 WallBall 20/14#
Cool
Roll
Team 3pm
WarmUp
Run or Row 600m
1 Len Inchworm
1 Len Spiderman
3 Rounds Cindy
AMRAP28
Run 400m
AMRAP
6 Thruster 75/45#
6 PullUp
6 Burpee
** Partner1 runs while the other AMRAPs, switch after run.
Cool
RestWalk 200m / Stretch / Roll

Mon 2/23rd- Open is coming- sign up now!
WarmUp
Run or Row 400m
3 Rounds
7 PushUp
7 RingRow
14 KBS
1) Find your 3RM BenchPress
2) 4 Rounds ForWorkingTime
10 Burpee
15 KBS 32kg
30 DU
Rest :90
Cool
RestWalk 200m / Roll / Stretch

Tue 2/24
WarmUp
Run or Row 600m
1 Lap Spiderman
3 Rounds
7 PushUp
14 KBS
1) PowerClean 5×2; Rest as needed
2) 21-15-9
PowerClean 135/95#
RingDip
Cool
RestWalk 200m / Roll / Stretch
GS
WarmUp
Row 500m
2 Rounds
7 PushUp
14 Lunge
1) PushPress find a heavy triple
2) 3 Rounds ForTime
7 PushPress @50% of #2
7 FrontSquat (same BB)
Row 500m
Cool
Roll

 

Aloha!

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2-13 & 2-14 WOD

Sat. 2/14

Valentines Day WOD!

Saturday 2/14- 9am W/coach H3

Bring a friend for a fun V-day wod at CFSWP!

Warm up/mobility=see board

10 min AmRap
In first :20 of minute perform max effort minus – 1 (rx is +40#)
Even – ring dips
Odd – pull ups

Wod:

20 minutes of Cindy

 

Fri 2/13

Friday:

WarmUp
Row 600m
3 Rounds
6 BootStrap
6 Cossack
6 PushUp

1) EMOM10 1 PowerClean + 1 SquatClean + 1 Jerk

2) ForTime
50 DU
50 SitUp
25 PushUp
40 DU
40 SitUp
20 PushUp
30 DU
30 SitUp
15 PushUp
20 DU
20 SitUp
10 PushUp
10 DU
10 SitUp
5 PushUp

Cool
Stretch
Roll

2-12 WOD

WarmUp
Run 600m
1 Len Inchworm
1 Len Spiderman
2 Rounds
5 ScapRotations Forward
5 ScapRotations Backward
10 HipRotations

1) 20:00 Gymnastics skill work

2) ForTime
Run 400m
50 KBS 1.5/1pd
Run 400m
35 KBS 1.5/1pd
Run 400m
20 KBS 1.5/1pd

Cool
Stretch
Roll

 

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