The only classes that we will have today will be 5am and 6am!
All other classes are cancelled!
There will be no Weekend classes!
WOD: 6/02/17
For time:
Row 1000m
Then,
3 rounds of:
20 Pull-ups
20 KB Swings, 53/35-lbs.
20 Wall-balls, 20/14-lbs.
Then,
Run 800m
Watch Regionals online today and this weekend at https://games.crossfit.com/
Announcement!
Barbell Club Thursday (6/1) at 5:30am is cancelled.
The only classes on Friday will be 5am and 6am with Coach Caitlin!
All Classes this weekend are cancelled on account of Regionals!
WOD: 6/01/17
Push Press 7-7-7-7-7 reps
15 minute AMRAP of:
200 ft. Walking Lunge
20 Handstand Push-ups
The West Regional starts tommorrow.
We are sending a Team consisting of Joey, Hayley, Mikayla, Jesse, Peter, and Paulo.
Watch them online this weekend at https://games.crossfit.com/
Check out the schedule for the weekend and plan accordingly!!!
Announcement!
Barbell Club Thursday (6/1) at 5:30am is cancelled.
The only classes on Friday will be 5am and 6am with Coach Caitlin!
All Classes this weekend are cancelled on account of Regionals!
WOD: 5/31/17
15 minutes of Skill Work on the:
Toes to Bar
3 rounds for time of:
Run 400m
15 Deadlifts, Bodyweight
12 Burpee box jump overs, 24”/20”
WOD: 5/30/17
Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Schedule Changes for this week:
No Thursday (6/1) Barbell Club at 5:30am.
Only classes on Friday are 5am and 6am, all other classes are cancelled
No Saturday Classes.
No Sunday Classes.
Monday (6/5) Normal Classes Resume.
All changes are due to Regionals!
June 2, 3, and 4 at the Portland Expo Center.
Come support Team CrossFit Train 97333!!!
There is only one class today at 10am!
After class come to Travis Gray's house for a Barbecue/Potluck!
Party starts at 3pm!
Address: 6035 NW Burgundy Drive
Get hydrated and BRING WATER! It's going to be HOT!!!!
WOD: 5/29/17
“MURPH”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*All with a 20 lb. vest*
This workout, just like every single other hero workout, is designed to honor those who have fallen in the line of combat. Whether that be overseas protecting us from those that want to harm us, or here at home protecting us from the dangers that reside here. This one is a special one, not only is it designed to honor Lt. Michael Murphy, but also to honor the other 18 men who gave their lives on June 28, 2005.
(Prayer recited at the end of the ceremony in which Lt. Murphy was awarded the Medal of Honor)
“Lord, we are reminded how brief life can be and the importance of sacrifice and service to God and country. We leave here knowing that Michael Murphy’s life and death has not only impacted the Navy and its SEAL community but also an entire nation. His unselfishness, humility and devotion to duty, duty to his country, duty to the Navy, duty to his family and duty to God are an inspiration to all of us and it will challenge our young service members for generations to come. Now unto you O’ Lord Almighty, our Creator and eternal King, the honor and glory forever and ever. Amen.”
Announcement:
Monday 5/29 (Memorial Day) there will only be one class at 10am. We will be doing "Murph".
Afterwards we will be having a Potluck at Travis Gray's house!
Party starts at 3pm.
WOD: 5/28/17
EMOTM for 33 minutes:
1: 3 Wall-walks
2: Bear Crawl 100 ft.
3: Max Kettlebell Swings 53/35-lbs.
*Score is # of KB swings.
Announcement:
Monday 5/29 (Memorial Day) there will only be one class at 10am. We will be doing "Murph".
Afterwards we will be having a Potluck at Travis Gray's house!
Party starts at 3pm.
WOD: 5/27/17
Teams of 2:
For 27 minutes:
Partner A:
Farmer’s Carry 400m, 53/35-lbs x2
Partner B:
AMRAP of:
9 Wall-balls 20/14-lbs.
9 Burpees
27 Double-unders
*Score is total reps and total distance.
Announcement:
Monday 5/29 (Memorial Day) there will only be one class at 10am. We will be doing "Murph".
Afterwards we will be having a Potluck at Travis Gray's house!
Party starts at 3pm.
WOD: 5/26/17
Establish a 1RM Turkish Get-up
2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches, Heavy!
Ring dips
Regionals kicked off last weekend and in case you didn’t know there are no barbells in sight this year! There are plenty of opinions floating around on the internet about that, but that’s neither here nor there. The athletes are going to be tested, and it is going to be hard. I’m actually a big fan of seeing more dumbbell work on this type of stage. It will really showcase the athletes who have worked extremely hard to be well rounded and who can adapt quickly to something that is a little different to what they potentially have been doing with a barbell or what they are used to. Be sure to jump onto the Crossfit Games website to see the events live!
Watch the Central, California, and Atlantic Regionals this weekend at: https://games.crossfit.com/
Next weekend the West Regionals will be going down live in Portland at the Expo Center!
Announcement:
Memorial Day Monday 5/29 the only class will be at 10am.
We will be doing "Murph"
After Murph Party at the Gray's. Starts at 3pm!
WOD: 5/25/17
For time:
Row 300
18 DB Power Cleans, 50/35-lbs.
18 Box Jump Overs 24”/20”
For time:
Row 300
15 DB Power Cleans, 50/35-lbs.
15 Box Jump Overs 24”/20”
For time:
Row 300
12 DB Power Cleans, 50/35-lbs.
12 Box Jump Overs 24”/20”
For time:
Row 300
9 DB Power Cleans, 50/35-lbs.
9 Box Jump Overs 24”/20”
*Rest as needed between each.
PARTY AT THE GRAY MANOR
Mark your calendars for May 29th 2017. What’s so special about that day you may ask? Well first off I hope you know that it’s Memorial Day, but also we (as in CrossFit Train 97333) are going to be having a fun party/pot-luck that day. Every year on Memorial Day our gym opens the door for one massively huge class and everybody does the hero workout “Murph”. This blog post isn’t going to talk about Murph all that much besides it is my personal favorite workout. That aside this post is about the festivities post - Murph.
Most years after Murph a lot of people hang out at the gym and shoot the breeze. Some, like myself and others, go and grab a bite to eat with some friends. Things are going to be a little different this year. This year after we all finish Murph and are nice and recovered there is going to be a party/pot-luck going on at my house! That means EVERYBODY who decides to come and do Murph can come and hang out, eat some delicious food, drink some beverage whatever that may be and hang out! And I guess if you don’t come to do Murph you can join in as well, but shame on you if do that!!! :)
Party Starts at 3pm!
If you do plan on coming to the pot-luck then please, please, please bring some food/snacks/drinks!
The beautiful Gray house is located just north of Corvallis turning left off of Highway 99 at NW Lewisburg Ave. (at G3, there is a stoplight and a gas station), then turning right on to Burgundy Dr. and following up and to the right. The home has a large downward sloping driveway and it would be best to park on the sides of the street at the top.
The address is 6035 NW Burgundy Drive.
If you are not yet convinced take a look at these pictures and I think you'll be ready to come enjoy the party!
