CrossFit Portland

Warm Up
1) run Seq
2) Shoulder Seq

Mobility
instructor’s choice

WOD
3 rounds for time:
Run 400m
21 Plate OH Walking Lunges 45/25lb
12 HSPU

Soon, physical therapy services could be offered at Crossfit Portland! CFPDX member Jenn Haunold has been a practicing Physical Therapist for three years, and would like to gather some info to help guide the opening of her practice.

She has a created a super brief survey and would love to hear what you have to say! Click here to take you to the survey.

Warm Up
1) Your choice – 4 min
2) Bar complex (after CGT)

Mobility
2 x 20 reverse hypers
30″” spinal twists/side
Supine scorpion

WOD
Custom Goals Training
+
A. Squat Clean + Jerk: 10 x 1 EMOM. Use 85% 1RM
B. Back Squat: 1 x 10-12 @ 30X0 Try to increase from last wk.

Is your fitness level holding you back from a career in the military or in law enforcement?

Are you currently applying for entry-level police jobs, or considering joining the military, and want an extra edge with your fitness?

Or are you simply curious about what fitness tests the military and law enforcement imposes on their members?

If so, you should check out CrossFit Portland’s new Tactical Fitness coached by Brad Robertson!

CrossFit Portland Coach Brad Robertson is a decorated local law enforcement officer and Army Veteran. He is an instructor for the Oregon Physical Abilities Test (ORPAT), required for State of Oregon entry-level law enforcement officers.

As a former SWAT operator, he’s also familiar with the level of fitness necessary to excel in a tactical setting.

In CrossFit Portland Tactical Fitness, Coach Brad combines his CrossFit Level One coaching skills, his knowledge of military and law enforcement fitness testing, and real-world experience to better prepare athletes for a variety of fitness tests.

Athletes will learn critical exercises and methods to maximize their performance, especially on the ORPAT, but also on fitness tests given by the DEA, ATF, FBI, the US Marshals, and all branches of the military.

Additionally, the course will integrate basic self-defense tactics, team-building exercises, and long-term health education tips.

This course is open to everyone. All levels of fitness are welcome, though spots are limited to no more than 10 athletes. Enroll today!

This course will run for four weeks and is comprised of 12 one-hour classes. Class times will be 7:30pm Tuesdays and Thursdays and 8am Saturdays. The first class starts Tuesday, March 6 at 7:30pm.

CFPDX members receive a significant discount to enroll. Just use the coupon code “YellowBaja” and click here to enroll now!

A free orientation and meet-and-greet with Coach Brad will be held at the gym at 11am on Saturday, February 25. Come as you are or in athletic clothing to get a taste of the class! Reserve your spot for the orientation.

Be on the lookout for more updates on this new course to be offered at CrossFit Portland. Feel free to contact Coach Brad with questions.

Warm Up
1) Jog 600m
2) Instructor’s choice

Mobility

WOD
3 rds:
12 SDHP 95/65lb (unbroken!)
90 sec Wall Walks
2 min rest b/t rds.
+
3 rds:
12 Hang Power Snatches 95/65lb (unbroken!)
90 sec Broad Jump Burpees
rest 2 min b/t rds.
+
5 rds:
10 Pullups
10 pushups
10 Situps
10 Walking Lunges

Here is the video of Hoover Ball that didn’t work yesterday. It’s on Flickr so this should work…

Warm Up
1) Shoulder seq

Mobility
Instructor’s choice if time

WOD
A. Front Lever: 5 x amsap(-2); rest 2 min
+
Complete the following tasks in any order:
• Windmill: work to a heavy set of 5 ea. side.
• Lunging Buellers: 2 x 20
• Bear Crawl Prowler pull: 3 trips
• Sledge Strikes: 100
• Plank Rope Pull: 3 ea. arm

Congratulations to Erin Taylor and Adam Neiffer – first place in the mixed pairs division at the Cretus Ex Duellum contest this last weekend in Lynnwood, WA! Crossfit Fort Vancouver actually swept the 1-2-3 podium spots in the mixed pairs.

The two day event featured many interesting challenges such as pair rowing (where the rowers were connected together) and the classic game of “Hooverball”, along with more standard Crossfit movements.

There are plenty of photos from the event on Cheryl Boatman’s facebook page.

She also got a great video of Erin and Adam playing a point of Hoover Ball. Click on the picture below to take you to the video on facebook.