Reminder!

There will be No Class Saturday

There will be No Class and No Yoga Sunday

Come watch the Weightlifting Competition on Saturday instead!

Barbell Clinic on the schedule for Monday April 17th at 6:30pm! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Monday'sclinic.

WOD:   4/14/17


10 minutes to Establish a 1RM Split Jerk

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
95/65-lb. front rack lunges, 15 steps

Barbell Clinic on the schedule for Monday April 17th at 6:30pm! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Monday's clinic.

Announcment:
No Class Saturday
No Class Sunday
No Yoga until further notice

WOD:   4/13/17

10 minutes to Establish a 1RM Front Squat
 

6-9-12-9-6 reps for time of:
Burpees over the bar
185/135-lb. front squats
Chest-to-bar pull-ups

Iron Beaver Spring Open

When:
Saturday, April 15, 2017
10am-5pm

Where:
CrossFit Train 97333
1780 SW 3rd St.
Corvallis, OR 97333
Suite 110

Meet director:
Christopher Swartz
Ironbeaverweightlifting@gmail.com

1st session:
Women's 48/53/58/63 weight classes
Max of 15 registered lifters
7-8am weigh-in
9-11am lifting

2nd session:
Men's 56/62/69/77 weight classes
Max of 15 registered lifters
9-10am weigh in
11-1pm lifting

3rd session:
Women's 69/75/90/90+ weight classes
Max of 15 registered lifters
11-12pm weigh in
1-3pm lifting

4th session:
Men's 85/94/105/105+ weight classes
Max of 15 registered lifters
1-2pm weigh in
3-5pm lifting

Barbell Clinic on the schedule for Monday April 17th at 6:30pm! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Monday'sclinic.

Announcment:
No Class this Saturday
No Class this Sunday
No yoga until further notice

WOD:   4/12/17
 

20 minute AMRAP of:
1 Legless Rope Climb
5 Deadlifts 295/195-lbs.
2 Rope Climbs
Rest 1 minute

Today we get to work on something a little different, the legless rope climb.

Check out these videos for tips and tricks.

Come prepared to give these a try.

If you aren't quite ready to go legless then today is another day to perfect your regular rope climbing skills and/or try to go a little bit higher up the rope!

WOD:   4/11/17
 

40 Clean & Jerks* (135/95-lbs.)

*EMOTM: 5 Toes-to-Bar
 

Rest
 

40 Snatches* (135/95-lbs.)
*EMOTM: 20 Double-unders

There will be No Class this Saturday (4/15) on account of the Iron Beaver Spring Open Weightlifting Meet.

There will be No Class this Sunday (4/16) on account of Easter!

And there will be No Yoga this Sunday (4/16) and Yoga is cancelled for the time being as Sadie had her baby!!!!!!

WOD:   4/10/17


Back Squat 6-6-6-6-6 reps at 70%

12 minute AMRAP of:
Increasing Ladder…
3 Kettlebell Swings
3 Goblet Squats
3 Box Jumps 24/20”
6 Kettlebell Swings
6 Goblet Squats
6 Box Jumps 24/20”
9…so on and so forth, until time expires.

Joey and Hayley after the 3rd and final day at the 2016 CrossFit Games West Regional.

Regionals are almost here!

Our region, the Northwest, will combine with Canada West to form the West Regional.

We compete the last weekend of Regionals from June 2nd - 4th.

Get excited and clear your schedules!

There will be more news to come and CrossFit Train will definitely be there in force!

WOD:   4/09/17

Complete as many rounds and reps as possible in 20 minutes of:

2 Rope Climbs

16 Push-ups

50′ Walking Lunge

WOD:   4/08/17

Teams of 3:

For time:

100 Calorie Row

75 Burpees over Bar

50 Squat Cleans, 135/95-lbs.

100 Toes to Bar

50 Squat Cleans, 135/95-lbs.

75 Burpees over Bar

100 Calorie Row
 

*30 minute time cap.

WOD:   4/07/17

Barbell Bent over Row
8-8-8-8-8 reps

EMOTM for 20 minutes:
ODD: Muscle-up (you choose)
EVEN: Handstand Push-up (you choose)

Today is a day to work on your weaknesses and/or improve your strengths.

For the EMOTM today you get to choose your movement and your reps.

Work with a coach to decide what version/scale for HSPU and MU that you should use and what reps to do.

This workout is about skills and strength!

WOD:   4/06/17

21-18-15-12-9-6-3 reps for time of:
Kettlebell Swing 70/53-lbs.
Toes-to-bar
Pistols

If you are still working on Pistols watch these technique videos!!!

WOD:   4/05/17

AMRAP 10 minutes of:
30 Double-unders
10 Push-ups
10 Push Press 95/65-lbs.

Rest 5 minutes

AMRAP 10 minutes of:
30 Double-unders
10 Pull-ups
10 Power Clean 95/65-lbs.

Now What?

     The Open is over! Congrats! You all did awesome and survived it.

     If it was your first Open hopefully you had an awesome time and did somethings you didn’t know you could! If it wasn’t your first time, hopefully you still did the same! Now what?

     Maybe you went into the Open with some lofty goals and things didn’t quite pan out, that’s ok! Every year the Open manages to magnify some of our weaknesses. May have been some that you knew about, may have showed you some you didn’t quite think about. Regardless, now is a great time to reflect on it and take out all the good things to help you set new goals or keep chasing the ones you have!

     If you now have some new goals that you aren’t sure how to tackle, ask one of us coaches to help you get a game plan together! Whether it be wanting to get that first chest to bar pull-up or increasing strength there are always good ways to add to your accessory work after class if that’s what you’re looking for.

-- Sean Mackey

Once you accomplish goals keep making new ones!!!