After the “Smack” special last night, we wanted to move away from anything overhead for a bit.
Most notable achievement of the night: A good picture of our recent new member Jay! We warmed up with 3 rounds of FlowFit, a calisthenics sequence that never fails to get your joints and muscles ready for what’s to come.
2 Rounds
5 Stations
500M max row
Rest
40 Rack Lunges
25 Renegade Row
20/20 1-Arm suitcase deadlifts
Only switch stations after everyone has finished their exercise.
April 30, 2008 | Filed Under News
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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!
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