CrossFit Portland

12-1-2009

New 4:30 PM Friday class is starting this week! Register online and show us that it is needed

Class size is capped at 15, register online to save your spot. Please check your email inbox for more detail on this new policy. Questions? Please email me.

1) Clean & jerk – work up to a heavy single; then 75% of that x 1 x 3

2) 3 sets:
A1. GH Raises x 10
A2. GHD sit-ups x 20

Mobility:

3 sets each, alternate:
Shoulder or hand bridge holds; or bridge wall walks
spinal rocks
Down dog to cobra

Jenny 1 year anniversary! She retested her Baseline time. Her first Baseline was a running one and she did jumping pull ups and not so perfect push ups and her time was around 6 minutes. This time it was full push ups with pull ups and rowing (much harder than running) and she finished at 5:03! The goal was sub 5 and she’ll get there for sure. Awesome improvement Jenny!

New 2000 M PRs. That was sweet work Lara! You’ll have sub 8 minute in no time.

2000 M Row board…