CrossFit Portland

We are OPEN AGAIN this Saturday and Sunday! Saturday is a shortened schedule, reserve your spots online.

Coach Brad will be leading the charge. We wish he was with us at the retreat but police duty calls.

Next Jump Start starts February 14th. January sold out early…reserve your spot today!

CFPDX Members – Today is the last day for friends to sign up for JumpStart with the code “CFPDXBUDDY” for a 10% discount!

Warm Up
1) 2 times:
2 min Jump Rope, mxd patterns
rest 1 min.  Do 5/5 T-Planks in rest
2) Shoulder Seq

Mobility
Scorpion-fest:
Prone, supine, elevated

WOD
A1. Press: 3 x 3; rest 90 sec
A2. Rope Climb: 3 x 1; rest 90 sec
no ft. if advanced
+
“Jeremy”
21-15-9 rep rds. for time:
Overhead Squat 95/65lbs
Burpees

Warm Up
1) Your choice – 4 min
2) Sandbag skill/warmup following CGT

Mobility
Lying Glute stretch/mobilization
Butterfly
Shinbox switches x 10
Pigeon

WOD
Custom Goals Training
+
“Sandbag Grace”- for time:
30 Clean to Overhead – ~1/2 bwt. sandbag
+
Hollow Holds: 5 x 30 sec/30 sec rest

Registration for the the CrossFit Games Open goes live tomorrow at games.crossfit.com!

Warm Up
1) Row 4 min
2) Shoulder Seq
+ Scap Seq
3) Bar complex

Mobility
Instructor’s choice

WOD
5 rounds:
5 Power Snatches (unbroken but tough)
Row 30 sec for max watts
rest 5 min while others go.

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.

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