7-21 WOD

Sunday:

2:00pm Oly
3:00pm Open
4:00pm Team WOD

w/ Coach Troy. No Mobility clinic or Intro’s today.

KidFit summer camp 7-19

Fridays 3:30-4:30pm
w/coach Cody
10-15 yrs old
Summer camp program ends 8/9
5 week program

CFSWP KidFit Fall Program
Starts Friday, Sept 27th
3:30-4:30 pm
5 weeks
10-15 yrs old
contact shannon@crossfitswportland.com if interested in registering for our next Kids CF class.

Saturday: 9:00am CF w/ Jen K. 11:00am FFBC w/Cody!

Time for some Saturday fun!

Get in here at 9:00am or 11:00am!

9:00am CF w/Jen K

Warm Up:
Run 600m
Mob – hamstrings
Dynamic stretching
Partner wall ball passes
10 squat passes
10 overhead
10 left/ 10 right

WOD:
FR.E.A.K. (First rounds of Fran, Eva, Annie and Kelly)
21 Thrusters
21 Pull-ups
800m run
30 KB swings (2/1.5)
30 Pull-ups
50 DUs
50 Sit-ups
400m run
30 Box jumps (24/20)
30 Wall balls (20/14)

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11:00am Functional Fitness Boot camp
all levels
We encourage beginner CrossFitters to attend. Free class with your Getting Started series.

Warm Up: Run 600m
Deep Squat to Hamstring Stretch
Mini Bands
Planks

4 Rounds: (go hard during work set, take time during rest)
Burpee x 1, 2, 3, 4
Squat to Press-Dumbbell x 5 (heavy)
Box Jumps x 10 (24″)
Wall Ball x 15
Sprint to 2nd gate
-Rest is walking back

Work Turkish Get Ups for 10:00

1:00 Row for distance x 3
Rest 1:00

Cool
Roll

7-19 WOD

Reminder: KidFit Fridays, 3:30-4:30pm w/ coach Cody.

Friday’s WOD:

WarmUp
Row 500m
Mob: BandyHipExtension
2 Rounds
5 BS (BB)
5 ChinUp

1) 5 Sets
BackSquat x 4 reps @80%
Rest 60 sec
StrictChinUp x 9 reps
Rest 90 sec

2) 10 x ( Sprint 100y; Rest/Walk 90 sec ) * Use the field, goal line to goal line, walk back to start is rest

Cool
Roll

No 6:30pm class tonight!

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7-15 WOD

Monday
WarmUp
Row 500m
Mob: BandyOverheadShoulder
2 Rounds
6 TigerPushUp
12 OHS (pvc)

1) 4 Sets
PushJerk x 3 reps
Rest 30 sec
KB Snatch x 10 (5/arm, use kb, practice punch thru)
Rest 90 sec

2) AMRAP10
6 HSPU
9 GobletSquat 24/16kg
9 BoxJump 24/20″

Cool
Roll

Cash out: work on your goals- ask coach Steve!

#consistency=results!

Several more local fun throw downs are coming up.

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http://superfitgames.ticketleap.com/superfit-portland-team-challenge/

The next fun team comp is coming up Aug 17th at our friends at CrossFit Portland in NE Portland. This is through SuperFit Games. You can go online to register at link above. Join us Friday night at 6:30pm at Open gym to practice skill work to get ready.

Please sign up asap. We would love 6 teams to go and 6 volunteers. Please see Coach Steve or Shannon for details.

Who needs a partner and we can try to find one for you? It’s time for some real fun.

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7-14 WOD

Sunday = Funday at CFSWP
2:00pm Oly w/coach Troy
2:00pm Intro to CF w/Coach Steve
3:00pm Mobility/Open gym
4:00pm Team WOD

(ohhhh…introducing in-bred cousins learned at the Summer Sizzle yesterday).

Get ready for a fun day!

7-13 WOD

Saturday: 9:00am CF w/ Jen K 11:00am FFBC w/ Cody H

9:00am CF w/ Jen K – HAPPY BIRTHDAY SUSAN W!
Warm Up:
Run 600m
Mob – couch (2min)
1 length spiderman
1 length stretching lunge
10 scap push-ups
10 bootstraps

WOD: Tabata Susan’s B-day WOD!
Burpees
Toes-to-bar
Box jumps (24/20)
KB goblet squats (1.5/1 pd)
Row (calories)

$$ tire carries (w/ partner)
3x 50m

11:00am FF Bootcamp w/ Cody H

Warm Up:
500m Row
Handwalks
Reverse Lunges
Planks
Mini Bands

Skill:
Plyo jump and land

WOD:
10-9-8-7-6-5-4-3-2-1
Pull Ups
Box Jumps
Wall Ball

$$ 500m Row for time

Cool
Roll

7-12 WOD

Fri
WarmUp
Row 500m
Mob: BandyHipExtension
2 Rounds
5 BS (BB)
5 PullUp

1) 6 Sets
BackSquat x 6 reps @70%
Rest 60 sec
StrictChinUp x 8 reps
Rest 90 sec

2) 3 Sets
10 HangSquatClean (Fast, TnG)
25m Prowler AHAP
Sprint to FirstGate
Rest / Walk Back

Cool
Roll

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