10-26 WOD- 10 29

10-29 WOD

Surprise

10-28 WOD

WarmUp
Row 600m
QuickHip
2 Rounds
7 WallSquat
7 SupineRow
1) BackSquat 5×3
2) 6 Rounds ForTime
10 Burpee
10 TTB
Cool
Group

10 – 27 WOD

WarmUp
Run 400m
1 Lap Spiderman
2 Rounds
10 WallBall
5 PullUp
AMRAP20
Run 400m
2 Rounds
10 WallBall
5 PullUp
Cool
Group

WarmUp
Run or Row 400m
3 Rounds
8 PushUp
8 SupineRow
8 GobletSquat
1) BenchPress 5×3
2) 10-9-8-7-6-5-4-3-2-1
RingDip
PowerClean 135/95#
Cool
Group

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8/22- 8/23

8/22 WOD

WarmUp
Row 500m
BandyHam
2 Rounds
9 CleanGripRDL (barbell) 
9 Inchworm+PushUp
:30 HSH
1) DeadLift find a tough triple
2) “Dianne”
21-15-9
DeadLift 225/155#
HSPU
Cool
Group

8/23 WOD

WarmUp
Run 600m
4 PosBarHang
3 Rounds
6 PassThru
6 OHS
6 PullUp
1) OHS find a bothersome double, pause them
2) ForTime
Run 400m
9 Burpee
15 RingDip
21 OHS 95/65#
15 RingDip
9 Burpee
Run 400m
Cool
Group

cfswpdx-banner

8/21 WOD

WarmUp
Row 500m
BandyHam
2 Rounds
9 CleanGripRDL (barbell) 
9 Inchworm+PushUp
:30 HSH
1) DeadLift find a tough triple
2) “Dianne”
21-15-9
DeadLift 225/155#
HSPU
Cool
Group

EveryDay Warrior workouts start the first week of Nov. Will be hosting this workout every Sunday at 3pm. You can sign up officially at the link below.
Help a family fight cancer. All proceeds goes to the families.
The Everyday Warrior Battle Series WODs have been announced.

If you haven’t signed up already, there is still time. WODs will start the first week of November!

We will be doing these workouts 1x a week as a gym anyways, so sign up and help a family fight cancer!

Typically these are done Sunday’s at 3:00pm.

Winter schedule:

starting Nov. 1st -Feb 1st.

Join us MWF 11:00am
No MWF 9:00am classes

7am continues Tue/Thur

[Evening classes the same]

10-8 – 10- 12 WOD

10- 12

WarmUp
Run or Row 400m
4 PosBarHang
3 Rounds
:15 HSH
9 PushUp
12 Lunge+Twist
1) PushPress 5,3,3,2,1
2) 5 Rounds ForReps
:30 Thruster 95/65#
:30 Rest
:30 Burpee
:30 Rest
:30 Pull Up
1:00 Rest
Cool
Group

10 -11

9am endurance workout with coach steve

10 – 10

WarmUp
Run or Row 400m
3 Rounds
6 FS (bb)
6 PushUp
AMRAP22
Run 400m
2 Rounds
5 Clean 135/95#
5 RingDip
Cool
Group

10-9

WarmUp
Run or Row 400m
3 Rounds
6 FS (bb)
6 PushUp
AMRAP22
Run 400m
2 Rounds
5 Clean 135/95#
5 RingDip
Cool
Group

10-8

WarmUp
Row 600m
BandyHam
2 Rounds
6 RingRow
6 PushUp
12 Lunge+Twist
1) DeadLift find a tough double
2) 10-9-8-7-6-5-4-3-2-1
PushPress 135/95#
C2B
Cool
Group

Oct 24th Sat 5-8pm Save the date!

2 weeks

Celebrate with your CFSWP family!
Halloween WOD

Wear a costume you can workout in!
Have Fun
Toast!

Potluck!

Need childcare on sat at 9am or Sundays at 2pm or 3pm or for event days?

Contact Shannon 48 hours in advance to schedule. 503-810-4722 call or text!

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Oct 4th-Oct 6th

Oct 4th

2pm CF 101 and Open GYM

3pm OLY_ nice job Janelle, Sam and Cara for Snatch PR’s!

OCt 5th

WarmUp
Run or Row 400m
4 PosBarHang
3 Rounds
:15 HSH
7 PushUp
9 Squat
1) PushPress 4×3; Rest :90
2) ForTime
30 Thruster 95/65#
10 KBS 24/16 kg
20 Thruster 95/65#
20 KBS 24/16 kg
10 Thruster 95/65#
30 KBS 24/16 kg
Cool
Group

Oct 6th:

WarmUp
Run or Row 400m
3 Rounds (w/ BB)
5 HPClean
5 FrontSquat
5 Press
1) EMOM8 1 PowerClean + 1 Clean + 1 Jerk
2) AMRAP10
10 TTB
10 RingDip
Run 100m
Cool
Group

Oct 7th

WarmUp
Run or Row 400m
4 PosBarHang
3 Rounds
:15 HSH
7 PushUp
9 Squat
1) PushPress 4×3; Rest :90
2) ForTime
30 Thruster 95/65#
10 KBS 24/16 kg
20 Thruster 95/65#
20 KBS 24/16 kg
10 Thruster 95/65#
30 KBS 24/16 kg
Cool
Group

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Oct 3rd Graduation for troopers & WOD Current newsletter & ladies Night

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Oct 3rd- Graduation DAY!

Newletter: doc01111320150930100452

Oct 3rd

9am endurance w/coach Steve

Graduation day for troop 012

Congrats to Troop 012!

They finished strong, everyone who retested today had beat their initial scores and had great results.

6 moving on or back to CF (Meghan, Zuhair, Melissa, Victoria, Jess, Jan, Laura, Sherrill) 5 rejoining us into troop 013 (Kurt, Melinda, Andrea, Marjie and Maritza)Congrats all.

Our next 6 week camp starts Oct 10th. This Sat!!

Only 5 spots left.

$49 save your spot in our last Transformation Machine of the year! 503-810-4722
971-344-0031

Let’s go!

Ladies Night: Great night thanks for coming by al!

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