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Warm Up 1) Row 5 min 2) Shoulder Seq Mobility Powell raise: 3 x 8/arm + Seal Stretch Elbow rotations WOD “Broken Angie” 10 rounds for time: 10 Pullups 10 Pushups 10 Situps 10 Squats

THIS WEEK FRIDAY – “HAPPY HOUR” 4 PM

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I wanted to send out an open invitation to spend “happy hour” with me and other members at the gym on Friday April 27th 4-8pm?? Lets break in the upstairs properly. It will be a great opportunity to hang out with all you good people and enjoy your favorite non-paleo beverages. We can start signing up for Prowler teams too. … Read More

HANDSTANDS FOR BEGINNERS THIS SATURDAY

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Want to get better at handstands? Want to learn to get into one? Want to learn to balance in one? Or do you simply want to go upside-down without freaking out? Crossfit Portland has two workshops coming up that’ll put you on the path to do all this, and more. Nicolo Kehrwald will be conducting Beginning Handstand and Intermediate Handstand … Read More

MIKEY BREAKSTHROUGH!!!

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Twelve days ago, ScottW did a sneak peak of Mikey’s progress and commitment to her training. You can see it here. In her own words, “Just one and a half months ago, I barely had a knee pushup…” Yesterday, she did something new to her. I am so excited for you Mikey – way to follow the plan!!! The chin … Read More