The General McLain

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10-26-2010 Just one class this Saturday, 8 AM, due to the Ido workshop. It’ll be a super-sized experience! Make up yesterday’s lifting if you missed it. AMRAP in 20 min? 5 L-Pullups 10 Pistols (alt. 5/5) 15 Double Unders” Mobility: “Prone Scorpion x 5/5 + 30 sec holds Elevated scorpion x 10/10 90/90 Hip Stretch” Good Morning Spencer! Spencer will … Read More

Who’s Who: Kendra!

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10-25-2010 1) Jay’s Olifting Class starts this week, Thursday evening at 7:30 PM.  A few spots still available. 2) Ido Portal Intensive training this weekend. Also, a few spots available. 3) Only one Saturday class, 8:00 AM, this week. 4) Lost and found will be cleaned out Saturday 10/30. Claim your stuff! A. Power Clean: 70%x1x3 sets; 75%x1x3 sets; 80%x1x3 … Read More

Whole9 Nutrition Workshop This Weekend!

Xi XiaNews7 Comments

10-22-2010 CrossFit Fort Vancouver is hosting a Whole9 Nutrition Workshop this weekend and there are still spots. Day 1 is Foundations of Nutrition, 9 am to 5pm, only $100 to register! Best health care you’ll ever spend. Day 2 is the Trainers workshop if you want to learn how to teach all this great stuff. I know Scott will be … Read More


Xi XiaNews7 Comments

10-21-2010 Make up yesterday’s lifting if you missed it. 21-15-9 rep rounds for time: KB Snatch L/R 53/36lb (21 each, etc) Pullups + 5 min active rest + 100 situps for time Mobility: Elbow rotations x 10/10 Shinbox switches x 10/10 Saw some interesting stuff at the gym yesterday…power snatches that were looking faster and stronger, J coming to CrossFit … Read More