3rd Year Anniversary Workout!
Yesterday we celebrated the third anniversary of CrossFit Portland with a difficult variation of “Fran.”
3 minutes of work, 3 minutes of rest. 3 sets for rounds of:
10 heavy thrusters
10 pull-ups
Rochelle instructed everyone to work 3 times as hard since we got a 3 minute rest. I did my best and possibly had an out of body experience during my last set of pull-ups. B-R-U-T-A-L!
Here are some pics from the evening:
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CrossFit Portland Parkour Clinic with Rafe Kelley
Parkour is the art of overcoming obstacles as swiftly and efficiently as possible using only your body. The fundamentals include running, jumping, and climbing. We build on these fundamentals to improve our ability to pass over, under, around and through obstacles with more complex movements.
Rafe Kelley is a founding member of Washington’s Parkour community, and a respected member of the national and international Parkour community.
Space is limited so please register ASAP! Go to our online store and click on the "Workshops" tab to register. -
Travis's "Buff Factory" Diary
Travis has seen his abilities, strength, and stamina all increase at CrossFit Portland. He has also reduced his body mass 15+ lbs. We haven't tweaked his diet until now. Travis is transitioning into a more natural, paleo diet and he has agreed to make his experience public.
Click on the picture of Travis to see his food log as it updates daily and support him in this transition!
CrossFit Portland Around the Web
Scott's Cookbook
HAPPY BIRTHDAY CROSSFIT PORTLAND!
That was a good ’un. I feel… tenderized.
ugh
Happy birthday all! Sorry I missed it…
Point of recognition. Macala actually scored MORE points in the third round of the workout. She really took Rochelle’s advice about working 3 times as hard to heart!
Xi Xia, you said I might be sore today. Um…that is an understatement!! I was planning on going to yoga this morning but decided I needed rest instead!!!