Recap of Girls Day
21 Sep
9-21-2009
Warm-Up:
1) jog 800m
2 rounds:
10 ring rows
10 light DB push presses
20sec/20sec Sampson lunge
3/3 Cossack squats + 3 squat therapy
3) Pull to inverted hang: 3 sets
WOD:
30 Minute AMRAP
One arm overhead “waiter” carry with partner (45/35). Do 20 squats and 15 Double Unders when you have to stop carrying. Partner can carry on. Alternate arms.
How many laps in 30 minutes?
DROM:
Pass thru stretches w/bands
kneeling lunge series
Although Scott and I were not there, Girls Day this Saturday looked like it was energy packed 
Check out Katie’s write up and video of the event. Thank you to all the ladies for coming out!
We had an absolutely fabulous time at Girl’s Day yesterday. So many new faces and friends!
Yesterday we concentrated on our pullup strength and setting goals. With all the new friends it was easy to find a partner to help us attain our goals. All the ladies did a great job with the Fight Gone Bad styled WOD. Shannon, Lael, Heather, Beth, and Lara did a great speaking about their Crossfit experiences. Thanks for sharing! Check out the video and see if you can count how many strong women we have!
Girls Day Sept 09 from CrossFit Portland on Vimeo.
For the Girls Day, what’s the story with those hats?
Wouldn’t you like to know, Nick! It was a lot of fun, so many strong women in one place!
Thanks Katie and Roch for putting this together
It’s a super secret, Nick. Tell Mike to send his wife along next time. We’d love to have her, and maybe she’d fill you in.