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.

 

8-25 WOD

Monday: starting the week off right with some C&J!

WarmUp
Run or Row 400m
3 Rounds
5 KipSwing
5 InchWorm+PushUp
5 BootStrapper
WarmUp C+J

1) Take 15:00 to build to a heavy single C+J

2) 4 Sets
6 PowerClean+PushJerk @60% of what you got in #1
9 TTB
12 Burpee
Sprint to 1ST Gate (100m)
Rest/Walk back (100m)

Cool
Roll

8-23 & 8-24 WOD

Sunday:

2:00pm CrossFit 101
2:00pm Oly

2:00pm & 3:00pm Open gym

 

——————

Saturday:

Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 /14 pound ball, 10 ft / 9ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 /45pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.

This is a five-minute round from which a one-minute break is allowed before repeating.

On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

$$$ WORK ON GOALS!

 

———–Next Getting started with CrossFit Program starts the first Tuesday is Sept!

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. ) cost for unlimited members, add this package for $125 for everyone else.

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.

8-18 & 8-19 WODS

Wednesday:

WarmUp
Run or Row 400m
Couch 2:00/Leg
3 Rounds
:10 HSH
4 StrictTTB
8 SpidermanLunge
WarmUp FrontSquat

1) 5 Sets
FrontSquat x 3 reps
Rest :30
StrictPullUp x MaxReps-1
Rest :90

2) 6 Rounds ForTime
10 KBS 32/24 kg
10 Burpee

8-19 WOD

WarmUp
Run or Row 400m
3 Rounds
5 InchWorm+PushUp
5 BootStrapper
10 Lunge+Twist

1) EMOM9
2 PowerClean + 1 SplitJerk @60% 1RM C+J

2) AMRAP9
7 PushPress 75/45#
10m OverHead Lunge 75/45#
7 HangPowerClean 75/45#
10m FontRacked Lunge 75/45#

Cool
Roll

Happy Birthday Coach H3!

8-17 WOD

Sunday Funday!

2:00pm CrossFit 101

2:00pm Olympic Lifting

 

2:00pm & 3:00pm
Open gym: make up a missed wod, work on your goals or goats

IMG_1637

——-

Save the date reminder:

Save the date and join us:

”End of Summer WOD!”
When: Sunday, August 31st, 3:00pm
What: Benchmark WOD (no team today)

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

We will raise a glass to Kelsey who is finishing up her last 2 weeks 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.

#CFSWP #Community #FitnessFun

 

8-16 WOD

Saturday’s WOD: 9:00am

Let’s get fired up with Coach Huston!

WarmUp
Run or Row 600m
1 Len Inchworm
1 Len Lunge+Twist
2 Rounds
:15 HSH
15 KBS light
WarmUp the Sumo

1) EMOM7 SumoDeadLift x 2 rep @70% 1RM DL

2) ForTime
Run 1 mile
4 Rounds
15 SitUp
15 BackExtension (SuperMan)
Run 1 mile

Cool
Roll