Who’s Who: Jenn H!

adminMember Profiles5 Comments

Warm Up 1) Rope 3 min w/1 min hip turns 2) Squat Seq 3) Ginga Lunge x 10/10 Mobility 90/90 Hip Stretch Bench Pigeon or Elevated Pigeon WOD Beginners: A. Front Squat: 5 x 5 @ 31X0, rest 2 min or Int/Adv athletes: A. Front Squat: find your 1RM B1. DB Split Squat: 3 x 8/8 @ 3010, no rest. … Read More

Christine on Speed

adminNewsLeave a Comment

Warm Up 1) Row or ride 3 min 2) Squat Seq 3) Active hamstring x 10 + 10 sec Bootstrappers x 10 + 10 sec Mobility Spinal Rocks x 40 (relaxed) Active Hamstring x 10 + 10 sec Supine Scorpion x 2 min ea. side WOD Beginners: A1. Deadlift: 3 x 5, rest 90 sec A2. Dip/Push progression: 1st exercise, … Read More

Sprint Flanders, Sprint

adminNews2 Comments

Jennifer Vaughn will be displaying her work at a RAW: Portland’s artist show on Monday, May 19th, 8 PM at Bossanova Ballroom. Get your ticket ($10) before next Monday! Cocktail attire – Does that mean high heels for the ladies? Warm Up 1) Run Seq 2) Bar Complex 3) Static Sampson Lunge x 30/30 Mobility 50 Toe Raises on Wall … Read More

Team Push Ups

adminNews1 Comment

CrossFit Fort Vancouver, Girls Day, this weekend Saturday. All you ladies interested in checking out CrossFit should give it a shot! Warm Up 1) Jog 400m 2) Shoulder seq 3) 10 Inchworms Squat to Stand drill x 5 Mobility Cuban Press: 3 x 8-10 @ 4010, rest 60 sec + Pass-Thrus x 10 slowly! PVC OH Side Bends x 10/10 … Read More