Announcement: 

Thursday 5:30am Barbell Club is cancelled.

Saturday Class at 9am is Cancelled, weightlifting meet instead!

WOD:   7/13/17

Push Press 2-2-2-2-2-2-2-2-2-2 reps
Rest 60 seconds between each set.

3 rounds each for time of:
21-cal. Row
15 Push Press, 115/75 lb.
9 Toes to Bar

Rest 1-3 minutes between rounds.

This Saturday there will be no Class at 9am on account of the Iron Beaver Summer Slam Weightlifting Competition!

Come watch and hang out!

The Iron Beaver Summer Slam will consist of 2 sessions, 1 women's and 1 men's session. Each session will have a max of 15 competitors and will be on a first come first serve basis. This competition is open to any and all USAW members and will follow USAW rules and regulations.

Prizes will be given to the top 3 sinclairs for men and women. 

Iron Beaver Summer Slam

When:
Saturday, July 15, 2017
10am-2pm

Where:
CrossFit Train
1780 SW 3rd St.
Corvallis, OR 97333
Unit B

Meet director:
Christopher Swartz
Ironbeaverweightlifting@gmail.com

Standard USAW rules
-20kg bar for men
-15kg bar for women
-weightlifting shoes and singlet required
-current USAW membership required to compete


Schedule:
(subject to change)

Women's Session
8-9am weigh-in
10-12pm lifting

Men's Session
10-11am weigh in
12-2pm lifting

Announcements:

Wednesday 5:30am class is cancelled.

Thursday 5:30am Barbell Club is cancelled.

WOD:   7/12/17
 

Deadlift 2-2-2-2-2-2-2-2-2-2 reps
Rest 60 seconds between each set.
 

Complete as many rounds as possible in 12 minutes of:
50/35-lb. dumbbell deadlifts, 9 reps
6 burpees
50/35-lb. dumbbell power cleans, 3 reps

Make sure to check out all the new bands (and mini bands) that we have at the box now!

Have fun pulling-up, pushing-up, stretching, and whatever else you can think of doing with these!

Announcement:

No Barbell Club this Thursday at 5:30am.

WOD:   7/11/17

Rich

For time:
13 squat snatches, 155/105 lb.

Then, 10 rounds of:
10 pull-ups
100-meter sprint

Then, 13 squat cleans, 155/105 lb.

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

WOD:   7/10/17

Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Rest 60 seconds between each set.

Three rounds for time of:
12 Muscle-ups
75 Squats

I am excited to announce that we are working on offering Physical Therapy services here at CrossFit Train!

If you are interested please take this survey:  https://www.surveymonkey.com/r/PW8TYCN 

A new member at the gym, Josh Walters, recently moved here from Texas and is looking to partner up with us to provide affordable Physical Therapy at the gym.

Injury rehabilitation, injury prevention, and movement improvement would be among some of the many services offered by Josh.

Here is a little bio about Josh taken from his blog (https://thehumanmovementweb.wordpress.com):

"Joshua Walters is a Physical Therapist and avid exercise enthusiast from Albany, Oregon via his home state of Texas. He has a Bachelor’s of Science in Kinesiology from Abilene Christian University and has been a personal trainer for 7 years. He is a CrossFit Level 1 Certified Coach and Certified Clinical Weightlifting Coach with a background in weightlifting and powerlifting. He is currently competing as a 105+ kg lifter in USAW. His hobbies include anything that includes a barbell, food, music, or good people. To contact, email thehumanmovementpt@gmail.com or @djhousbrother on Instagram."

Josh doing what he does best!

Class at 9am.

Yoga with Sadie at 10am!!!

WOD:   7/09/17

"Strung-out, backwards, and upside down Fran"

For time:
Run 1600 meters
9 Pull-ups
95/65 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95/65 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95/65 pound Thruster, 21 reps

WOD:   7/08/17

“Tabata Plate”
Tabata Squat with a Plate.
Tabata Ground to Overhead with Plate.
Tabata Burpee to the Plate.
Tabata Overhead Lunges with the Plate.
Tabata Plate Thruster.
Tabata Sit-ups with a Plate.

*Men use 45lbs, Women use 35lbs. 
*Rest 1 minute between each Tabata.

WOD:   7/07/17

10 minutes to work up to a heavy Deadlift. No hook grip and no mixed grip. Double-Overhand Only!
 

15-12-9-6 and 3 reps for time of:
245/165 pound Deadlift
Handstand push-ups
Vertical leap, 1 foot above reach

WOD:   7/06/17

"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings, 53/35-lbs.
12 Pull-ups

 

Cash Out:
3 x 200m Farmer’s Carry

YOGA WITH SADIE IS COMING BACK!

Starting again this Sunday July 9th!

I'm baaaack! That's right, it's time to get your yoga on. Can you believe it's already been two months? If you thought yoga was good before (or just imagined how good it might be if you've never been), just think of how much more you'll love it now that the weather is so nice! So now I say to you...

-Were you a regular at my yoga classes before? Awesome! I can't wait to see you and don't forget to bring a friend. If your friend isn't a CrossFit Train member, the class is only $5.

-Are you a regular at CrossFit classes but you've never tried my yoga class? Perfect! It's a great time to give it a try. You'll be surprised at how well it combines with your CrossFit routine and how well it helps with strength and flexibility. Not to mention how good the stretches will feel.

-Have you tried yoga somewhere else and weren't that into it? The style of yoga that I teach at the box is called Power Yoga. If you're into CrossFit then I really enocurage you to try my yoga class. I think you'll find it to be the perfect combination of a good challenge and a great counterpart to CrossFit.

The best part? You can still get your WOD in before yoga if you want to! Yoga starts on Sundays right after the workout. No worries if you need a few minutes to catch your breath, we always start in Child's Pose which is a nice slow start and a chance to transition from CrossFit to yoga.

I'm excited to see you all Sunday July 9th! Please don't hesitate to talk to me after class if you have any questions or concerns. I'm here for you and my goal is always to make this a yoga class that you will enjoy and look forward to :)

WOD:   7/05/17

10 x 200m sprints

Run or Row.
Your Choice.
Rest as needed between sprints!

There will only be one class today at 10am, Open Gym at 11am.

All other classes are cancelled!

 

Enjoy the Fourth of July!!!!

WOD:   7/04/17

1776

Complete as many rounds as possible with a partner in 40 minutes of:
17 power cleans, 135/105-lb.
76 squats

Unload the barbell and each partner carry a plate 200m.

Return from the 200m and reload the barbell for the next round.