11-26-11-29

11/29 2:00pm CF 101, 3:00pm EveryDay Warrior Comp

1:30pm KidFit Warriors

 

11/28

Saturday – box closed…Get outside today.

Sunday – 2:00pm CF 101, 3:00pm Every Day Warrior Comp
1:30pm KidFit Warriors!

SAVE THESE DATES:

New Strength Cycle Begins: Dec 1st!

CFSWP Holiday celebration & NIGHT OUT – Dec 12th

BRING a Friend Days are coming Dec 10,11 and 12th.
Choose any class. We will scale it for them. Must arrive 5-10 early to sign waiver.

Clean Eating Challenge Returns!
THIS – January.
Make 2015 YOUR best fitness year yet!

‪#‎CFSWP‬
‪#‎InTheBusinessOfChangingLives‬!

 

11/27 Box opened 4:30pm and 5:30pm only- see face book for updates and WOD

 

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HOLIDAY SPECIAL

 

We get it!!

It’s Holiday season..

YOU still have to SHOP for…

Family and Friends,

We’ve solved your problems.

We know you want to GIVE them the BEST gift

but are on a BUDGET.
WE got you covered!

NOW Available at CFSWP

Give

the GIFT of health and fitness!

Save 10% off any certificate over $100 in value.
Until Nov 29th.

OR

Holiday Special :

CrossFit 101 Dec 1st -Jan 1st $100 for 2x a week CF. Good for this time frame only.

Certificates CAN be used in ALL programs at CFSWP.
CF, weightlifting, boot camp, customize training and 1 on 1.

Dec 1st we launch our FREE 30 day squat Goddess (at home) Program as a group. PM Shannon…if you want IN!

CFSWP TEAM
Shannon
503-810-4722
shannon@cfswp.com

11/25 WOD

Thank you CFSWP COMMUNITY!!!

for the opportunity to serve YOU and help you reach YOUR health and fitness goals.

There is NO goal to small…keep setting them,

conquering them,

and being consistent.

If YOU need anything please or have feedback for US, let us know.

AND please see YOUR coach before or after class so we can continue to HELP YOU…CRUSH it!

Happy Thanksgiving ALL!

Warmly,

CFSWP TEAM
heart emoticon

Steve, Shannon, Darren, Brian and Sam!

 

WarmUp
Row 600m
Couch
2 Rounds
6 Inchworm+PushUp
9 WallSquat
1) PauseFrontSquat find an annoying single
2) AMRAP14
Even: 6 PowerSnatch 115/75# (scaled: 85/55#)
Odd: 12 WallBall 20/14# (Pistols if you are doing Comp RX on Sunday).
Cool
Group

11/23 WOD

SO proud of all the BENCH PRESS PR’s today from the AM classes…keep going strong PM classes!

I love how Jill C. can come in and BenchPress 100lbs and still want more. Great job Jill! This amazing lady is in her 60’s and looks like she is in her 30’s!

Come PR with Jill -MWF at 11am!

 

12240097_1007664369305389_7049046791193976934_n

11/08 – 11/13

“Life has no limitations, except the ones you make.”

‪#‎BeStrongerThenYourExcuses‬!

Fri 11/13

WarmUp
Run or Row 600m
3 Rounds
5 PullUp
10 PushUp
15 Squat
“Cindy”
AMRAP20
5 PullUp
10 PushUp
15 Squat
OR
“Mary”
AMRAP20
5 HSPU
10 Pistol, alternating
15 PullUp
Cool
Group

Thur 11/12

WarmUp
Run or Row 400m
1 Lap Spiderman
2 Rounds
:15 HSH
10 PassThru
10 OHS
WarmUp Snatch
1) EMOM7 1 PowerSnatch + 1 Snatch
2) 5 Rounds ForTime
7 OHS 115/75# (scale: 75/55#)
21 DoubleUnder (scale: 3*)
Cool
Group

Wed 11/11

Run or Row 400m
1 Lap Spiderman
2 Rounds
:15 HSH
10 PassThru
10 OHS
WarmUp Snatch
1) EMOM7 1 PowerSnatch + 1 Snatch
2) 5 Rounds ForTime
7 OHS 115/75# (scale: 75/55#)
21 DoubleUnder (scale: 3*)
Cool
Group
67 people reachedBoost Post

Excellent work KidFit Warriors!

These amazing middle schoolers are now learning to bench, T2B and more!

Interested in getting your middle schooler off the screen and building self confidence!

See More

Give the GIFT of FITNESS: To yourself, to that special loved one.

Develop NEW FOUND strength, excitement & encouragement,

HERE at CFSWP!

See More

CrossFit SW Portland's photo.
CrossFit SW Portland's photo.
CrossFit SW Portland's photo.
107 people reached
Organic
34

Happy Veterans Day!

We thank you for your service.
Regular hours today.

CrossFit SW Portland's photo.

Happy Veterans Day!

We thank you for your service.
Regular hours today.

WarmUp
Row 500m
Couch
2 Rounds
6 Inchworm+PushUp
9 GobletSquat
1) FrontSquat 4×3
** Pause Them
2) 4 Rounds ForTime
10 TTB
15 BoxJump 24/20″
20 WallBall 20/14#
Cool
Group

Tue 11/10

WarmUp
Run or Row 400m
1 Lap Spiderman
2 Rounds
:15 HSH
10 KBS 24/16 kg
5 PullUp
1) EMOM12
Even: DeadLift x 3 reps
Odd: HSPU x 4-6 reps
2) AMRAP10
10 KB Snatch 24/16 kg
10 PullUp
Cool
Group

Mon 11/09

WarmUp
Run or Row 400m
3 Rounds
7 PushUp
7 SupineRow
14 Lunge
1) BenchPress 5×5
2) AMRAP10
10 Lunge
10 SitUp
10 PushUp
10 BackExtension12189803_1000564926682000_8113829898679798103_n

11/08

Everyday Warrior-
Week 1

3min bar facing burpees, find 1 rep max C7J with in total time cap

No one fights alone!

11/1 – 11/3 WOD

11-3WarmUp
Run or Row 400m
1 Lap Spiderman
2 Rounds
:15 HSH
10 Squat
5 PullUp
WarmUp C+J
1) EMOM7 2 PowerClean + 1 Jerk
2) 7 Rounds ForTime
7 PowerClean 95/65#
7 Thruster 95/65#
7 BarFacingBurpee
Cool
Group

11-2

WarmUp
Run or Row 400m
1 Len Inchworm
3 Rounds
7 PushUp
7 SupineRow
14 Lunge
1) BenchPress 5,3,2,1,1
2) AMRAP10
10 DeadLift 135/95#
10 PushUp
Cool
Group

11-1

Happy Birthday Troy Stange!

Sunday:
1:30pm KidFit
2:00pm 101
3:00pm Oly- (everyday warrior starts next week!)

Get ready for it…

starting this week

get fired up with coach Brian!

Tue and Thur 7am class times are moving to 6:30am.

This week.

12107933_10207366057536995_2791352867451665246_n 12109304_10207366057696999_7290620641410766014_n IMG_0103 IMG_3974 88206-Motivational+Fitness+Quotes+an 10260020_722883894450106_784081950720798644_n Oly PicMonkey Collage