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Warm Up 1) Jump Rope – 4 min 2) Shoulder Seq 3) Bar Complex Mobility Kneeling Lunge Prone Scorpions WOD A. Bent Over Rows: 3 x 10-8-6 @31X1, rest 2 min + 4 rounds: 10 Hang Squat Cleans 155105lbs 15 Ring Dips

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CrossFit Games Open Workout #1 tomorrow. If you can’t make it tomorrow, today or Sunday are options too. You have until Sunday 5PM PT to sign up for the CFPDX team and also submit your score. Potluck tomorrow at noon, bring a side dish and your own favorite liquids, we have the meat covered! Warm Up 1) Run Seq Mobility … Read More

CROSSFIT PORTLAND’S TACTICAL FITNESS CLASS

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Last week I talked about my experience volunteering for Oregon Special Olympics fundraisers and the positive effects of that community service beyond law enforcement. I also described the first five of 10 factors important to exercise commitment (and important to building any new habits): goal setting, specification and shaping, behavioral contracting, prompts, and stimulus control. This week I’ll describe the … Read More

OPEN WOD #1

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Crossfit Games Open WOD #1 has been released – Burpees! Oh, deadline to register for the team is February 26th, Sunday. You still got plenty of time. Games.crossfit.com – we are at 50 and rising! Saturday, Noon, we eat meat and drink at the gym potluck. Your friends and family are invited, bring some side dishes! Drop a RSVP comment … Read More