We have Olympic Weight Lifting class tonight at 7 p.m. We are here to help you get better or work on progressions to Olympic liftsThis class is for all levels of athletes. Come check it out!
Ever thought about competing???--> Our big sis CF Train is hosting their first Fall Smasher on October 18th, this would be a great opportunity to compete for your first time with familiar faces. Or to go and showcase your skills. This fills up fast so don't wait! Go -->HERE<-- For more details and sign up!!!
ALSO--> Check out NW Fit Games for an exciting roster of events or HERE for Booties in Action all women's event or HERE for Calapooia CrossFit's Functional Fitness event on September 6th and lastly HERE for the Survive the Burn Run 5k/10k and CrossFit 5k coming up on September 14th!!!
Bigger, better and more efficient! If you haven't heard, we will be moving at the end of the month. We have found a location less than a half mile away (on Ferry st.) that is clean, much larger, has more parking, more bathrooms and has the potential to be a really great facility. We are super excited and will keep you all in the loop as the date approaches so you can come down and help move stall mats (Mystery WOD lol).
Dynamic Warm Up
10-15 minutes to work on Dead Lift, Hang Clean, Push Jerk Complex
12 Dead Lift 155/115
9 Hang Clean 155/115
6 Push Jerks 155/115
12 Dead Lift
9 Hang Clean
6 Push Jerks
1:00 Couch Stretch s/d
1:00 Banded Wrist Stretch s/d
:30 Calf Stretch