You Came, You Conquered

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You’ll start to see more of what’s “underneath the hood” with the WODs very soon. We want you to understand why the training is programmed in this fashion and how it fits into a bigger weekly picture. Workouts will be detailed by their Type in the heading and Scott will be writing up in-depth descriptions of some of them. Curious … Read More

Games Workout #2

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Ladies’ High Heel Cocktail Party/”Watching Women in the Wild” Safari. CF PDX! It is time to party! The ladies are putting on their cocktail dresses and high heels and will be ready to rock it, RX of course. Men, you can come and watch 🙂 It is always fun to see everyone in something other then dri-fit workout gear. When: … Read More

Who’s Who: Ted S!

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Warm Up 1) Squat Sequence 2) Shoulder Sequence Mobility Relaxed joint mobility; instructor led. WOD 3 Rounds for time: 20 KB Swings (heavy) 20 Box Jumps rest 8 min when done + 3 Rounds for time: 15 Push Presses  75/55 15 Bent Rows  75/55 rest 6 min when done + 3 rounds for time: 20 Walking Lunges 15 Knees to … Read More

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Warm Up 1) jog buck/bison loop 2) squat Sequence 3) Front Rack stretch Finger/hand DROM Mobility Seal Stretch Reverse wrist rotations x 5/5 Seal walk x 2 short trips Bench Pigeon x 10 + 10 sec Death Stretch WOD A. Front Squat: work quickly to a heavy single. + 135/95 pound Front squat, 10 reps 15 ft Rope Climb, 1 … Read More