WOD: 11/19/17
Tabata back squats, 95/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
WOD: 11/18/17
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/53-lbs.
Run 200 meters
WOD: 11/17/17
Split jerk 1-1-1-1-1-1-1 reps
Power Clean 2-2-2-2-2-2 reps
Power Snatch 3-3-3-3-3 reps
WOD: 11/16/17
“Too Much Tabata”
Tabata burpees
Tabata handstand push-ups
Tabata Wall-balls, 20/14-lbs.
Tabata burpees
Tabata push-ups
Tabata squats
The 3:30pm class is cancelled today (Thursday 11/16).
All Other Classes will run as scheduled.
Sorry for the inconvenience!
Announcement:
Thursday 3:30pm class is cancelled.
WOD: 11/15/17
Viola
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95/65 lb.
17 pull-ups
13 power cleans, 95/65 lb.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
Announcement:
Thursday 3:30pm class is cancelled.
WOD: 11/14/17
Deadlift 3-3-3-3-3 reps
Choose one for time:
Row 3000m/Ski 2000m/Bike 5000m
DONATION BOX FOR “ASSISTANT COACH” MELVIN
Melvin had to undergo emergency abdominal surgery this week and is fighting some pretty hefty pneumonia. He’s currently in the ICU at OSU’s veterinary hospital but should be coming home this weekend. We are confident he will be making a full recovery, but he is facing a long road to get there.
Unfortunately, his vet bills are already at $7500 and will likely be more before this is all resolved. We are setting up a donation jar at the gym to help Cassie cover the cost of Melvin’s care. If you can't donate in person but would like to help Cassie has a Venmo @cassiefiner and a square cash $cassiereyna.
Hopefully he will be all healed and ready to crush some AMFAP (As Many Fetches as Possible) soon!
WOD: 11/13/17
5 rounds for time of:
50/35-lb. dumbbell thrusters, 15 reps
50 double-unders
Rope climb, 3 ascents
Corvallis Fit Kids Program
Corvallis Fit Kids is a program run by Coach Swartz of Iron Beaver Weightlifting. The CFK program is designed to teach children and teens about health and fitness and to introduce them to resistance training along with plyometrics, coordination, agility, and conditioning exercises as well as other forms of exercise.
Each week the CFK program will expose our members to structured exercises that are designed to challenge each participant at their current fitness level and age. Along with having each of our young members learning exercises and growing stronger we will also introduce them to different games and healthy habits, such as healthy diet, water intake and recovery methods for after exercise. The goal of the program is to introduce our members to fitness and a healthy lifestyle and to lay the groundwork of what will be a healthy and active life.
Class Information
Times
Monday/ Wednesday/ Friday at 4:30pm
Tuesday/ Thursday at 6:30pm
*Friday is our FREE trial day for those who would like to try a class
Ages
Current ages for the CFK program are 10-18 years of age. We are working on adding a younger group by January, 2018.
Pricing
There are two different options for pricing
1. Monthly Membership
The monthly membership is best suited for those members who can attend 9+ classes a month. There is also a reduced rate for additional children with the monthly membership.
2. Punch Card
The punch card is best suited for those members who can only attend classes on a limited basis.
If you would like to sign your child/ children up for these classes please contact Coach Swartz at CorvallisFitKids@gmail.com
Go follow us on Facebook and Instagram
Donation Box for “Assistant Coach” Melvin
Melvin had to undergo emergency abdominal surgery this week and is fighting some pretty hefty pneumonia. He’s currently in the ICU at OSU’s veterinary hospital but should be coming home this weekend. We are confident he will be making a full recovery, but he is facing a long road to get there.
Unfortunately, his vet bills are already at $7500 and will likely be more before this is all resolved. We are setting up a donation jar at the gym to help Cassie cover the cost of Melvin’s care. If you can't donate in person but would like to help Cassie has a Venmo @cassiefiner and a square cash $cassiereyna.
Hopefully he will be all healed and ready to crush some AMFAP (As Many Fetches as Possible) soon!
WOD: 11/12/17
"Hansen"
Five rounds for time of:
70/53-lb. Kettlebell swing, 30 reps
30 Burpees
30 Ab-mat sit-ups
CLASS IS CANCELLED!!!
Go to the Gobbler Gauntlet!