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Warm Up 1) Row or ride 3 min 2) Shoulder Seq 3) Squat Seq Mobility DROM WOD A. Push/Dip Progression work or A. Ring Dips: 5 x amrap, rest 2 min + An all out, all heart Row 2000m. Nice job 6:30 AM, gutsy rowing!

Muscle Up Practice

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Warm Up 1) Your choice 3 min 2) Shoulder Seq Mobility Death Stretch Wall Slides 2 x 10 WOD A. Pullup Progression work or if int/adv: A. Muscle-Up Practice (band transitions if no MU) + AMRAP in 12 min: 5 Knees to Elbows 10 KB Swings 1.5/1p 15 Wallballs 20/14lb

Prowler – “Did You Miss Me?”

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Tall and handsome Nick A. has been less frequent in classes as of late. He has been busy starting a business with a friend and building a juice bar food cart on Hawthorne! They are finally opening this Thursday, May 19th! It will be a “soft” opening to get everything dialed in and then they will have a big grand-opening … Read More

Get Inverted

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CrossFit Portland newsletter will be hitting your inboxes around 10 am today and it has some big gym-wide items in it…take a moment and read it. Warm Up 1) jog 400m 2) 3 Rounds: 5 Pulups/Ring Rows 10 Pushups 15 Deck Squats Mobility 5 Spinal Rocks + 5 Cobra to Downdog Mtn Climber Twists x 5/5 WOD Partner WOD, 3 … Read More