The 2018 Spring Apparel Order - Pre-Order - is here!
Follow the link and purchase T-shirts, Tanks, and Hoodies.
https://squareup.com/store/crossfit-train-97333
All Items will be delivered to the gym!
Orders are due by April 20th!
There are samples to try on at the gym!!!
WOD: 4/18/18
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge
The 2018 Spring Apparel Order - Pre-Order - is here!
Follow the link and purchase T-shirts, Tanks, and Hoodies.
https://squareup.com/store/crossfit-train-97333
All Items will be delivered to the gym!
Orders are due by April 20th!
There are samples to try on at the gym!!!
WOD: 4/17/18
50-40-30-20-10 reps for time of:
Wall-ball shots, 20/14-lbs.
Double-unders x 3
Anchored sit-ups
The 2018 Spring Apparel Order - Pre-Order - is here!
Follow the link and purchase T-shirts, Tanks, and Hoodies.
https://squareup.com/store/crossfit-train-97333
All Items will be delivered to the gym!
Orders are due by April 20th!
There are samples to try on at the gym!!!
WOD: 4/16/18
Deadlift 3-3-3-3-3 reps
At 80-90%
For Time:
1,000 Meter Row
50 Deadlifts, 185/135-lbs.
30 Toes to Bar
WOD: 4/15/18
"Filthy Fifty"
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/25-lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14-lbs.
50 Burpees
50 Double unders
The 2018 Spring Apparel Order - Pre-Order - is here!
Follow the link and purchase T-shirts, Tanks, and Hoodies.
https://squareup.com/store/crossfit-train-97333
All Items will be delivered to the gym!
Orders are due by April 20th!
WOD: 4/14/18
5 rounds for time of:
40 kettlebell swings, 70/53-lbs.
40 burpees
40 Ab-mat sit-ups
*Share reps as needed.
WOD: 4/13/18
Elizabeth
21-15-9 reps for time of:
Cleans, 135/95-lbs.
Ring dips
Bulgarian Split Squats
5 sets of 8 reps/leg
*Disclaimer #1 - Does not have to be performed with a barbell in the front rack, barbell may be on the back, or a Dumbbell/Kettlebell, a Med-ball, or just body-weight may be used.
*Disclaimer #2 - Does not have to be performed on a Bench, may be performed on a Box and the height may be decreased to suit your needs and scale to your abilities.
*Disclaimer #3 - You do not have to be scantily clad and perfectly toned in order to perform this movement. It is actually preferred that you wear whatever clothes that you normally wear and just be yourself :)
WOD: 4/12/18
5 rounds for time of:
400m Row/Run/Ski (1000m Bike)
30 Sit-ups
10 Burpee Box Jump Overs, 24”/20”
*You choose Row/Run/Ski or Bike.
IMPACT for Life (I4L) at Oregon State University is an advocacy and service program to encourage and support young adults with disabilities to engage in inclusive lifelong physical activity and to encourage and support community-based fitness programs and facilitates to include persons with disabilities. Dr. Jen Beamer (a long-time member at CrosFit Train) is one of the faculty members that oversees this program and recognized the opportunity for a partnership with Crossfit Train 97333.
One of the guiding principles in CF is adaptability, which makes it a perfect exercise option for people with disabilities! About a year ago, Jen started holding I4L CF classes on Wednesdays at noon at CF Train 97333. The participants with disabilities are paired with OSU undergraduate students who act as an aid and workout buddy. Jen leads the group through a warm-up, skill work, and a WOD – and everyone has a blast getting after it!
*If you are interested in Joining these Wednesday at Noon Classes you must first email Derek at derek.crossfittrain@gmail.com
Students helping Participants get a good CrossFit workout in! If you want to workout at Noon on Wednesday and be part of this program email Derek at derek.crossfittrain@gmail.com
WOD: 4/10/18
Sumo Deadlift 5-5-5-3-3-3 reps
Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls, 95/65-lbs.
Iron Beaver Weightlifting is taking orders for our Oregon Strong shirt to help raise funds for meet and competition costs to take team members to the American Open Series Competition in Las Vegas.
We are trying to raise enough money to help pay for the registration fees for each of the competitors. We greatly appreciate any and all help.
If you have questions please contact coach Chris at ironbeaverweightlifting@gmail.com or swing by the Weightlifting area and talk!
To place your order please follow the link below.
We will be taking orders from now until May 19th.
http://www.ironbeaverweightlifting.com/apparel/oregon-strong-shirt
WOD: 4/09/18
A Chipper is a workout where you only do each movement once. You chip through the workout until the end, you don't have to worry about multiple rounds. This type of workout allows you to push harder on each movement because you are done with that exercise once you finish it and can focus on the next!
So Chip away on this WOD today!
