Staurday Class special time this week
The start of Saturday’s class will be moved from 12:30 to 1:30 pm this week only. AKF is conducting belt testing that morning, and will wrap up around 1 pm. We’ll see you then.
A recent level 1 workout:
Mini Fran: 12-9-6 reps of
95 lb thrusters
Pullups
rest 2 minutes, then:
Mini Diane 12-9-6 reps of
225 lb deadlift
Handstand pushups
rest 2 minutes, then:
Max rounds of “Cindy” in 5 minutes.
(5 pullups, 10 pushups, 15 squats = 1 round)
New Classes
Starting Saturday, Jan 26th, we will be offering a 12:30-1:30 class. All levels are welcome. Sometimes, these classes will be off site – we will announce the locations here ahead of time. The classes will be at the gym unless otherwise noted.
Also, a new class will start on Tuesdays and Thursdays at 11:00am. These classes will also be open to all levels.
See you there!
Recent photos
Here are a few photos from some recent workouts. The first three are from a big team workout including the agility ladder, sprawl ball, rowing, and more.
Cooldown and compensatory movement time!
Wednesday night, 20 rounds of:
Power snatch + overhead squat x 1+1
Hanging leg raise (toes to bar) x 2
Level 1 & 2 Skills Saturday
This Saturday, from 12:00-2:00 pm, we will have open gym for CF PDX athletes to work on the Athletic Skill levels. You can come in to do extra work on your weak areas even if you are not presently ready to begin completing the skills.
A Case of the Mondays
We had a big class Monday with many new faces. Good job everyone!
3 Rounds – 400 M Run, 5/5 DB Snatch, 15 Push Ups
Jim Gets Down!
Jim makes big progress on his hang squat clean with some help from XX.
EVENTS
Hawthorne Hustle for Franny. Please go here to learn about the Franny Fund. Click here to sign up for the Hawthorne Hustle
On Ramp MW 7:30 pm, F 6:30 pm, starting September 13th.
ON Ramp TTH 12:00, Sat 11:30, starting September 14th. No class on Sep. 18th Register early by September 5th for the early bird discount
CrossFit Portland Around the Web
