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Hello everyone. A family member from CrossFit X-Factor (Lin’s and my old gym) passed away a couple months ago and she is being honored with a special workout tomorrow. Other gyms in our area are also doing this wod in her honor. We ask that other CrossFit’s please join in and have this as their WOD tomorrow? Thank you.
Veterans Day – Hero WOD PLEASE READ:(Classes at 10,12, 4 & 5) “The Seven” 7 Rounds For Time: 7 Handstand Pushups 7 Thrusters (135/95) 7 Knees To Elbows 7 Deadlifts (245/165) 7 Burpees 7 KB Swings (70/53) 7 Pullups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Bring your long socks for the Rope Climbs!! You’ve been warned… 3 Rounds For Time: 30 Overhead Walking Lunge Steps (45/35) 13 Plyo Push-ups on plate 3 Rope Climbs
The gym will be open for a 10am class for Labor Day.
This group was given a task that would test them both mentally and physically. The task was achievable yet grueling, and would surely be one to remember. They gave it their all, and we couldn’t ask for more. Cheers to the Tried and True!! #WeAreCFST CFST’s “The Longest Yard” For Time: 400 yd Walking Lunges 400 yd Bear Crawl 400 yd Broad Jumps 400 yd Sprint Notable Times: Loren – 34:06 Adam – 35:18 Zach – 35:19 Gabe – 37:07 Isaac – 38:28 Jenna – 39:18 Kattah – 39:44 Michelle 39:18 Lauren – 40:13 Karen – 40:18 Courtney – 43:45 Chris – 43:46 Ashley – 45:22 Bill – 45:46 Bobby – 39:15 Brian.W – 48:32
Reminder: we have one class today at 9:30 at Buckman Field- 300 NE 12th Ave, Portland, OR 97232. It’s an easy one today!
If you’re wondering how awesome today’s workout is, just ask Michelle Oliphant!
AMRAP in 18 minutes: 5 Wall Walks 10 Muscle Snatches 75/45 15 Toes 2 Bar 20 Double Unders
5 Rounds For Time: 400m Run 10 Handstand Push-ups 20 KB Swings 53/35 30 Air Squats
Oops…looks like the whole 10:00am class owes 25 burpees…
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Workout(s) of the Day for Wednesday, February 25: SKILL: Go over all the movement in all the workouts. Practice each one. When using weight, work with no more than 95lbs on the bar during BOTH portions. (That means you too Neal and Sam :-) WOD: No bar dropping on this workout. Please control your form and use responsible weight. 5/10 for 30 (kinda) Partner up and judge one another when you are resting and they are working. This is a warm up for The Open. 10 Minute AMRAP 5 Power Snatch (65/95) 10 Wallballs (14/20) Rest 2 Minutes and setup 10 Minute AMRAP 5 Hand Release Push-Ups 10 Box Jump-Overs Rest 2 Minutes and setup. 10 Minute AMRAP 5 Burpees Over Bar 10 AbMat Sit-Ups
Workout(s) of the Day for Wednesday, February 25: SKILL: Go over all the movement in all the workouts. Practice each one. When using weight, work with no more than 95lbs on the bar during BOTH portions. (That means you too Neal and Sam :-) WOD: No bar dropping on this workout. Please control your form and use responsible weight. 5/10 for 30 (kinda) Partner up and judge one another when you are resting and they are working. This is a warm up for The Open. 10 Minute AMRAP 5 Power Snatch (65/95) 10 Wallballs (14/20) Rest 2 Minutes and setup 10 Minute AMRAP 5 Hand Release Push-Ups 10 Box Jump-Overs Rest 2 Minutes and setup. 10 Minute AMRAP 5 Burpees Over Bar 10 AbMat Sit-Ups
CrossFit Chuckanut - CrossFitWarm-upC Warm-up (No Measure)100 Singles or 500M Row -then 3 rounds (30 secs each)* Ring Dips MB DL/Front Squat/ShrugNDrop Hang / Ring Rows / Negative Broad Jump or Rev...
It's happening ! The Open WOD comes out tomorrow, sign up now! The Open WODs will be done Friday's all day, so that means make up days are Saturday's at 11 am ( no team WODs will be done during the 11 o'clock hour)! Get busy sign up and make sure you are signed up under our gym Crossfit Anacortes ! If you have questions see one of us trainers!
The Open launches tomorrow....are you ready? Stay tuned for more information on what's happening at our box!
Level 1 Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 10 reps *Set 2 – 10 reps *Set 3 – 8 reps *Set 4 – 8 reps *Set 5 – 6 reps *Set 6 – 6 reps Add weight every set. Every 3 minutes, for 15 minutes (5 sets) for times: Row 250/200 …
Coach Shenelle will be sharing lots of mobility information after the 5:30pm class tonight so stuck around and learn some new mobility movements just in time for the Open!!
We are looking for 5-7 people who would be interested in babysitting for a membership. We have all of our evening times filled and are looking to offer daycare, free of charge to our members, during our 8:30/9:30 am classes. If you or anyone you know would be interested please pass on the word. Please send a resume or any questions to dave@crossfitroseburg.com. Once all the resumes are in we will email everyone back and set-up a small little interview. We are also looking for 1-3 people who would be interested in doing some cleaning for a membership. We already have a small team of cleaners and just need to add a few more people. If interested follow the same directions stated above. Thanks, Dave
#MCF #RISEFROMTHEASHES #GAMEPLAN
Level 1
TWO SPOTS LEFT for our Boxing 101 clinic with our very own Chris Moriarity, this SAT, FEB 28th at 12pm (arrive 11:50am if you want to learn how to properly wrap your hands) Chris Moriarity is a former registered USA and Golden Gloves fighter. He’s trained in over 7 different boxing clubs across the country and fought ESPN and Showtime notables; Anthony Bonsonte, Phil Williams, Cory Rodriguez and many more. This clinic is designed to teach participants how to safely punch, move and defend yourself in the ring…and get an amazing workout. THERE WILL BE NO HITTING. 30 minutes of hands-on instruction followed by a 20 minute focus-mitt workout will give you a new understanding and appreciation of the ‘sweet- science.’ All equipment will be provided. Hand wraps are highly recommended* and will be available for purchase. If you’d like to learn how to properly wrap your hands, please show up at least 10 minutes early.
24FEB2015. #crossfitanacortes #WOD #crossfit #sweatangels
To graduate Jump Start and begin 201 CrossFit classes, you need to do BOTH in order. Pass the Jump Start test. All the details of the test are in this short video. Take the Barbell Skills class or...
Workout(s) of the Day for Wednesday, February 25: SKILL: The Clean and The Jerk Work with no more than 95lbs on the bar. WOD: No bar dropping on this workout. Please control your form and use responsible weight. 15 Minute AMRAP Go up one rep each round. 1 Power Clean (95/135) 1 Front Squat (95/135) 30 Single Unders (NO DOUBLE UNDERS)
WarmUp Row 600m BandyHam+QuickHip 3 Rounds 10 WallSquat 10 RingRow WarmUp BackSquat 2x Wall plank :30sec Goblet squat hold bottom :30sec 1) EMOM8 BackSquat x 3 reps @75% of 1RM 2) AMRAP12 9 DeadLift 155/100# 12 HR PushUp 15 BoxJump Cool RestWalk 200m / Couch / Roll Time to sign up folks! Register at games.crossfit.com Weekly Open Wods will be offered Fridays at 4:30 & 5:30pm and Sundays at 3pm for those officially competing. Talk to Coach Steve to see if the Open is right for you. Scaled and RX division, Masters. See where you are at and compare your self from last year and next year.
Skill/Strength: EMOM for 8 Minutes of: 5 Power Cleans (TnG) WOD: 3 Rounds of: 20 Burpee Box Jumps – 24/20 100ft OH Walking Lunges – 45/25
Nice work today taking care of Elizabeth evening crew!
Couldn't resist! Also coming soon! Go Hawks!
Wednesday Deloading Feb 25thwods/all-tiers-options
Mahoney Crossfit is the leading Crossfit gym of Marion County located in Salem Oregon. We are dedicated to our clients to help them become stronger, leaner, faster, and more coordinated. Our workouts will challenge you both physically and mentally to help you see results and reach your health and fi…
Tuesday Deloading Feb 24th/wods/all-tiers-options
Mahoney Crossfit is the leading Crossfit gym of Marion County located in Salem Oregon. We are dedicated to our clients to help them become stronger, leaner, faster, and more coordinated. Our workouts will challenge you both physically and mentally to help you see results and reach your health and fi…
It's that time of year again!!!!
Hey Den Crew! We are fast approaching the First Open Wod of the 2015 Season!!! I need to know who is available to Volunteer/Judge! Friday night, judges need to be present at 5:30!
Hey CFP the open is here and the first workout will be released Thursday!!! We will be doing the workout officially for an open score Thursday evening classes. Get signed up and get that judges course complete if you haven't already.
Hey Den Crew! We are fast approaching the First Open Wod of the 2015 Season!!! I need to know who is available to Volunteer/Judge! Friday night, judges need to be present at 5:30!
New shirts will be in Friday or Monday! If you ordered one we are planning on running your card on file unless you tell Jake otherwise.
2.25.15 New shirts will be in Friday or Monday. If you ordered one we are planning on running your card that's on file unless you tell us otherwise.
2.25.15 New shirts will be in Friday or Monday. If you ordered one we are planning on running your card that's on file unless you tell us otherwise.
Are you signed up for the Crossfit Open? Sign up now under Crossfit A.P.E
Get signed up! :)
CrossFit X Factor – CrossFit EMOM 10 Minutes Odd- 5 Clean & Jerks 115/75 Even- 5 Power Snatches 115/75 Metcon (Time) 5 Rounds (15 Minute Cap) 10 Burpees Over Bar 15 Ground To OverHead 75/55...
Tuesday: Warm up/mobility = see board Power Elizabeth 21-15-9 reps of: PowerClean 135/95 pounds Ring dips Regular schedule today folks!
We are a sanctioned affiliate that will be judging for any of those that have signed up for the 2015 CrossFit Open. If you haven't registered yet it starts tomorrow!
Do you know why the rope keeps hitting your feet? Or why your kipping pull-ups feel so “wonky” when others can bust out dozens of smooth reps? Or how to make performing single leg squat go from an impossibility to a reality? These workshops will provide the tools to start addressing those problems!
On Sunday, March 3rd, I’m running two skills workshops, the basic one from 12pm to 1, and the advanced one from 1 to 2. You can sign up for one or both here. Also, 28% off Personal Training Packag...
On Sunday, March 1st, I’m running two skills workshops, the basic one from 12pm to 1, and the advanced one from 1 to 2. You can sign up for one or both here. Also, 28% off Personal Training...
2-22-15 http://wp.me/p4qBhj-btR
Mobility: Part 1 Roll hamstrings x1min each Roll lats x1min each PVC box shoulder stretch x1min WOD: 12min AMRAP Level-2 Pw/Cln x7 (135/95), Level-1 Kb swing x7 (72/53) Push-ups x9 Box jump x12 (24/20) Mobility: Part 2 10-15mins your choice
http://crossfittrain.com/blog/2015/2/23/rowing-clinic-success
Friday Night Lights sign up is posted in the box! Remember where you put your name on the list is relative to when you will be working out on Friday Night! First heat starts at 3:30pm and we are hoping to finish up the night around 7pm. WOD: 2/24/15 10 Minutes to Establish a 2RM Split Jerk "Unsweet…
http://www.telegraphcrossfit.com/tuesday-2242015/
Level 2: A: Press: Heavy triple with Chains B: 10 Min Amrap: Max set of Dips rest = 15 KBS (53/35) C: 10 min Muscle up Progressions ( no dips) Level 1: A: Press: 15 min to work 5 sets of 3 (use same weight) B: 10 Min Amrap: Max set of pushups rest…
Level 2: A: Press: Heavy triple with Chains B: 10 Min Amrap: Max set of Dips rest = 15 KBS (53/35) C: 10 min Muscle up Progressions ( no dips) Level 1: A: Press: 15 min to work 5 sets of 3...
Tuesday, 2/24/2015 Warm up; 2 rounds at a warm up pace -Run 400m or Row 500m -10 GHD Sit Ups -10 Push ups -5 Pull ups -15 Air Squats Strength: In WOD WOD: 3 Max effort Rounds EACH for time: -15 Clean & Jerks 135# / 75# -Sprint 100m -5 Burpees Rest 5 minutes between rounds Post time for each round. https://www.youtube.com/watch?list=PL_q5tK9bixL4XymVDc4zubM3fc5wG-ytx&v=pYl0uPCHLag
Please keep in mind during the Open that Thursdays will be "recovery" only, no make up WODs....You will want to be fresh for Fridays....thanks and cheers. You can come in on Sat/Sun and get some training in as well...
400 SE 2nd St Bend, OR 97702 (541) 604-0125
Rohan can't wait to start working out! Looking at dad, Ripple, in the far back.
Happy Birthday to Erin (Pablo's wife)! Erin comes in to workout out in the mornings. We all hoped you had a wonderful day, Erin!
Great way to start the week off with a little heavy bench press and some fast sprints on the rower. Also congratulations to Mark Mathews for completing his first WOD today after he started 3 weeks ago. GREAT JOB MARK!
B. Every minute, on the minute, for 5 minutes: Snatch + Overhead Squat @ 75-80% C. Seven sets for times of: Run 100 Meters 2/1 Muscle-Ups 4 Push Press (115/75 lbs) 8 Burpees Over the Barbell 4 Push...
Don't Forget to sign up! 2015 CrossFit Open begins this week!
This Thursday Feb. 26th at 5pm, CrossFit will release the first of the Open Workouts! We will including the 2015 Open Workouts into our programming each Saturday during the duration of the Competition. We expect EVERY one of you to participate in the CrossFit Open this year, we will be officially ho…
Spencer is an amazing athlete and coach. He'd probably be a 3 year BAMF but he keeps forgetting to write his name on the board under "own work" when he works out. He's super silly...
2/24/15 http://wp.me/sWAja-22415
2/24/15 Strength Goat Training 20 min EMOM: Min 1: Weightlifting Goat Min 2: Gymnastic Goat Weightlifting options: Overhead Squats, Cleans, Jerks, Snatches, etc. Gymnastic options: Muscle ups, handstand fun, C2B pull-ups, butterfly pull-ups, T2B, etc. Conditioning For time: 100 Double Unders 10 Handstand Push-ups 1 Rope Climb L2 50 DU's, Abmats L3 200 Singles, Strict DB Press 4 min Time Cap!! [ 4 more words. ]
2/24/15 Strength Goat Training 20 min EMOM: Min 1: Weightlifting Goat Min 2: Gymnastic Goat Weightlifting options: Overhead Squats, Cleans, Jerks, Snatches, etc. Gymnastic options: Muscle ups, hand...
RPM will be visiting PCF! We will have a demo station set up on Monday, 2/23 at 5pm at MDR throughout our night classes. You can get advice from RPM pro jumper, sample speed ropes, buy them on the...
Don't forget to Register for the CrossFit Open! All skill levels are encouraged to sign up, there is a scaled and RX division. As a gym we will be doing the Open WODs each Friday for 5 weeks...
Let's all welcome our newest full-time member Chris Pearcey to the gym. He will mostly be around the 8:45am and 11:30am.
Please enjoy more pictures from our Year of the Goat competition, take by Frankie, Cathy Dong's Husband. Thank you Cathy & Frankie! https://flic.kr/s/aHsk86bN5y
View the album on Flickr.
Thank you, Lisa, for your perspective. The Open is 3 days away!
Arena Ready CrossFit is a personal training, olympic weightlifting and CrossFit gym in Potrero Hill San Francisco which is dedicated to improving the lives of our clients through dedication to form, function, and the pursuit of excellence.
