Announcement:

There will be NO CLASSES on Saturday (4/28), The Iron Beaver Spring Open Weightlifting meet is being held instead!

Also on Saturday we have a number of teams competing in the Salem Slaughterfest! Make a trip up there to cheer them on!

Thom, Emmy, Silas, Aaron, Sofia, Elliott, Amber, Kelsey, Kelly, Cory, Kristin, and Travis will all be competing this weekend at the Salem Slaughterfest. 
 

SALEM SLAUGHTERFEST 2018

The Essentials:
April 28, 2018
***8:00 AM to 5:30 PM*** (Tentative Schedule)

Location:
Salem Fairgrounds Pavilion - 2330 17th Street NE Salem, OR 97301
(60,000 sq ft facility)

Divisions (150 entries in each division):
o Male/Male/Female/Female Rx Team
o Male/Male/Female/Female Scaled Team
o Male/Male/Female/Female MASTERS Team (over 150 total*)
o Male/Male/Female/Female Novice Team

The event that started it all is BACK for a 6th consecutive year! After such positive feedback from last
year’s format change, we’ve decided to stick with the MMFF format. What do we have up our sleeve
for 2018? Register to find out!!! 

The SALEM SLAUGHTERFEST™ is open to all level of athletes over the age of 18. All athletes are
encouraged to familiarize themselves with different fitness domains; more specifically to have some exposure to CrossFit-style workouts and powerlifting. The Rx division includes all powerlifting, bodyweight, and gymnastic movements. The Scaled division will include lighter weight and less advanced movements than Rx. All athletes will be required to sign a waiver.

* Masters Division Update!! We are changing the masters age requirements from 40+ per athlete to 150+ for the whole team of 4. However, there cannot be anyone younger than 30 yeas old on the team. Be prepared to bring photo ID to the event as that will be needed at registration.

Spectators—Important Information
o There is no admission cost to attend the SALEM SLAUGHTERERFEST™ .
o The setup for this event will include both indoor and outdoor spectator venues. Please dress
accordingly.
o There are expected to be multiple vendors in attendance. Bring your cash/credit-cards!
o Food and drinks will be available via the concession stand at the Oregon State Fairgrounds. This
isn’t traditionally loaded with healthy options, so bring food accordingly.

Announcement:

There will be no 5:30pm Open Gym / Endurance Club on Friday.

There will be NO CLASSES on Saturday (4/28), The Iron Beaver Spring Open Weightlifting meet is being held instead!

Also on Saturday we have a number of teams competing in the Salem Slaughterfest! Make a trip up there to cheer them on!

Thom, Emmy, Silas, Aaron, Sofia, Elliott, Amber, Kelsey, Kelly, Cory, Kristin, and Travis will all be competing this weekend at the Salem Slaughterfest. 
 

SALEM SLAUGHTERFEST 2018

The Essentials:
April 28, 2018
***8:00 AM to 5:30 PM*** (Tentative Schedule)

Location:
Salem Fairgrounds Pavilion - 2330 17th Street NE Salem, OR 97301
(60,000 sq ft facility)

Divisions (150 entries in each division):
o Male/Male/Female/Female Rx Team
o Male/Male/Female/Female Scaled Team
o Male/Male/Female/Female MASTERS Team (over 150 total*)
o Male/Male/Female/Female Novice Team

The event that started it all is BACK for a 6th consecutive year! After such positive feedback from last
year’s format change, we’ve decided to stick with the MMFF format. What do we have up our sleeve
for 2018? Register to find out!!! 

The SALEM SLAUGHTERFEST™ is open to all level of athletes over the age of 18. All athletes are
encouraged to familiarize themselves with different fitness domains; more specifically to have some exposure to CrossFit-style workouts and powerlifting. The Rx division includes all powerlifting, bodyweight, and gymnastic movements. The Scaled division will include lighter weight and less advanced movements than Rx. All athletes will be required to sign a waiver.

* Masters Division Update!! We are changing the masters age requirements from 40+ per athlete to 150+ for the whole team of 4. However, there cannot be anyone younger than 30 yeas old on the team. Be prepared to bring photo ID to the event as that will be needed at registration.

Spectators—Important Information
o There is no admission cost to attend the SALEM SLAUGHTERERFEST™ .
o The setup for this event will include both indoor and outdoor spectator venues. Please dress
accordingly.
o There are expected to be multiple vendors in attendance. Bring your cash/credit-cards!
o Food and drinks will be available via the concession stand at the Oregon State Fairgrounds. This
isn’t traditionally loaded with healthy options, so bring food accordingly.

WOD:   4/27/18

Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. Row/Ski/Bike or 600m Run

Announcement:

There will be no 5:30pm Open Gym / Endurance Club on Friday.

There will be NO CLASSES on Saturday (4/28), The Iron Beaver Spring Open Weightlifting meet is being held instead!

Also on Saturday we have a number of teams competing in the Salem Slaughterfest! Make a trip up there to cheer them on!

Thom, Emmy, Silas, Aaron, Sofia, Elliott, Amber, Kelsey, Kelly, Cory, Kristin, and Travis will all be competing this weekend at the Salem Slaughterfest. 
 

SALEM SLAUGHTERFEST 2018

The Essentials:
April 28, 2018
***8:00 AM to 5:30 PM*** (Tentative Schedule)

Location:
Salem Fairgrounds Pavilion - 2330 17th Street NE Salem, OR 97301
(60,000 sq ft facility)

Divisions (150 entries in each division):
o Male/Male/Female/Female Rx Team
o Male/Male/Female/Female Scaled Team
o Male/Male/Female/Female MASTERS Team (over 150 total*)
o Male/Male/Female/Female Novice Team

The event that started it all is BACK for a 6th consecutive year! After such positive feedback from last
year’s format change, we’ve decided to stick with the MMFF format. What do we have up our sleeve
for 2018? Register to find out!!! 

The SALEM SLAUGHTERFEST™ is open to all level of athletes over the age of 18. All athletes are
encouraged to familiarize themselves with different fitness domains; more specifically to have some exposure to CrossFit-style workouts and powerlifting. The Rx division includes all powerlifting, bodyweight, and gymnastic movements. The Scaled division will include lighter weight and less advanced movements than Rx. All athletes will be required to sign a waiver.

* Masters Division Update!! We are changing the masters age requirements from 40+ per athlete to 150+ for the whole team of 4. However, there cannot be anyone younger than 30 yeas old on the team. Be prepared to bring photo ID to the event as that will be needed at registration.

Spectators—Important Information
o There is no admission cost to attend the SALEM SLAUGHTERERFEST™ .
o The setup for this event will include both indoor and outdoor spectator venues. Please dress
accordingly.
o There are expected to be multiple vendors in attendance. Bring your cash/credit-cards!
o Food and drinks will be available via the concession stand at the Oregon State Fairgrounds. This
isn’t traditionally loaded with healthy options, so bring food accordingly.

WOD:   4/26/18

10 minutes to Establish:
1RM Push Press
 

2 Rounds for time of:
400m run
12 Push Press, 115/80
12 Pull-ups

*Rest 5 minutes & repeat.

Announcement:

There will be no 5:30pm Open Gym / Endurance Club on Friday.

There will be NO CLASSES on Saturday (4/28), The Iron Beaver Spring Open Weightlifting meet is being held instead!

Also on Saturday we have a number of teams competing in the Salem Slaughter-fest! Make a trip up there to cheer them on!

WOD:   4/25/18

EMOTM for 15 minutes:
Overhead Squat, 3 reps

21-15-9 reps for time of:
Overhead squats, 115/80-lbs.
Toes-to-bar

Announcement:

There will be no 5:30pm Open Gym / Endurance Club on Friday.

There will be NO CLASSES on Saturday (4/28), The Iron Beaver Spring Open Weightlifting meet is being held instead!

Also on Saturday we have a number of teams competing in the Salem Slaughter-fest! Make a trip up there to cheer them on!

WOD:   4/24/18

EMOTM for 15 minutes:
Clean and Jerk, 3 reps
 

“Grace”
For time:
30 Clean and Jerks, 135/95-lbs.

Announcement:

There will be no 5:30pm Open Gym / Endurance Club on Friday.

There will be NO CLASSES on Saturday (4/28), The Iron Beaver Spring Open Weightlifting meet is being held instead!

Also on Saturday we have a number of teams competing in the Salem Slaughterfest! Make a trip up there to cheer them on!

WOD:   4/23/18

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots, 20/14-lbs.
100 double-unders
25 HSPU
100 double-unders
50-cal. row/ski/bike or 800m run
100 double-unders
25 HSPU
100 double-unders

WOD:   4/22/18

Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 Rope Climbs
Run 400 m
15 clapping push-ups

WOD:   4/21/18

"Bulger" with a partner

7 rounds per partner for time of:
Run/Row/Ski/Bike  150 meters
7 Chest to bar pull-ups
135/95 pound Front squat, 7 reps
7 Handstand push-ups

*Partner 1 does a round, then partner 2 does a round.

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 midnight on April 20th!

There are samples to try on at the gym!!!

WOD:   4/20/18

Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps

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:   4/19/18

Complete as many rounds as possible in 20 minutes of:
Run 200 meters
Then two rounds of:
5 Pull-ups
10 Push-ups
15 Squats