Feel the burn in our new CrossFit Burn class, every Tuesday and Thursday at 9:00am and 6:30pm!

Wod

warmUp
Run or Row 400m
1 Lap Spiderman
3 Rounds
10 KipSwing
10 WallSquat
WarmUp FrontSquat

1) Take 15:00 to build to a heavy single FrontSquat

2) ForTime
50 WallBall (unbroken)
50 DoubleUnder (unbroken)
40 WallBall (unbroken)
50 DoubleUnder (unbroken)
30 WallBall (unbroken)
50 DoubleUnder (unbroken)
20 WallBall (unbroken)
50 DoubleUnder (unbroken)
10 WallBall (unbroken)
50 DoubleUnder (unbroken)
** Scale via breakage

Cool
Roll

CF Burner 9:00AM and 6:30PM on Tue -Thur.

WarmUp
3 Rounds
Run 200m
Row 250m
1 Len BearCrawl

3xAgilityLadder
in and out
knee up single tap
knee up double tap

1) EMOM6
even: Plank
odd: PaleoChair

2) AMRAP25
20 Lunge
10 BurpeeBoxOver
10 KBS 24/16 kg
Run 400m

Cool
Roll

$$$ 3x 200m Row

CF Burn – Much like our regular CrossFit classes, this class will include a warm-up, mobility and stretching. The WOD will consist of a 25min or longer metcon, typically followed by abs or core work and a cool down. All skill levels are welcome. This class runs 60min and is held 9:00AM and 6:30PM on Tue-Thur.

 

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KidFit:

Contact 503-810-4722 info@crossfitswportland.com to schedule your free introduction to CFSWP Kid Program.

Must RSVP 24 hours before class.

TeenFit:
Tue/Thur/Fri
3:30-4:30pm
14-17 yrs old

KidFit:
Sundays
1:00pm
9-13yrs old

*10 pack for $99 (expires 90 days after first use)

Sign up with a friend and save!

 

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