WOD:   5/06/18

30 minute AMRAP of:

800m run

25 DB thrusters, 35/20-lbs.

400 m farmer’s carry 35/20-lbs.

WOD:   5/05/18

“Jack” with a Partner

Complete as many rounds as possible in 30 minutes of:
15 push presses, 115/80-lbs.
15 kettlebell swings, 53/35-lbs.
15 box jumps, 24”/20”

Announcement:

Precision Martial arts (formally Rise, our neighbors) will be hosting its first-ever women's self-defense seminar May 12th, 1-3pm. It is free and open to the public, so please spread the world (suggested $5 donation to the Corvallis women's shelter).

More information here, and the E Invite link is here. We would appreciate it if people pre-register so we know how many people to expect, but it isn't necessary.

If there's sufficient interest we are planning to make this a regular event.

Cindy & Bill (Owners)

Justin & Justin & Tyrone (Instructors)

Location: 1750 SW 3rd Street Suite E

WOD:   5/04/18

Front Squat 10-10-10 reps


Push Press 10-10-10 reps


Deadlift 10-10-10 reps

MAY THE 4TH BE WITH YOU!

May 4th is Star Wars day!! Do the WOD with the strength of the Force behind you on Friday! We know there are a lot of Star Wars fans out there! So we challenge you to dress up in a Star Wars themed shirt. Or if you are feeling really frisky dress up as your favorite character. We want to see Darth Vader and Yoda walking around the box.

If everyone is really feeling it then the Star Wars soundtrack might pop up during a few of the classes. Barbells can not be used as light-sabers, but light-saber sounds are highly encouraged.

Best outfit will win infinite praise and respect from the entire Train community.

May the Force be with you

-Padawan Nichole

Announcement:

Precision Martial arts (formally Rise, our neighbors) will be hosting its first-ever women's self-defense seminar May 12th, 1-3pm. It is free and open to the public, so please spread the world (suggested $5 donation to the Corvallis women's shelter).

More information here, and the E Invite link is here. We would appreciate it if people pre-register so we know how many people to expect, but it isn't necessary.

If there's sufficient interest we are planning to make this a regular event.

Cindy & Bill (Owners)

Justin & Justin & Tyrone (Instructors)

Location: 1750 SW 3rd Street Suite E

WOD:   5/03/18

5 rounds for max reps of:

1:00 Row for calories

1:00 Power Snatch 95/65

1:00 Burpees

1:00 Rest

May the 4th be with you!

May 4th is Star Wars day!! Do the WOD with the strength of the Force behind you on Friday! We know there are a lot of Star Wars fans out there! So we challenge you to dress up in a Star Wars themed shirt. Or if you are feeling really frisky dress up as your favorite character. We want to see Darth Vader and Yoda walking around the box.

If everyone is really feeling it then the Star Wars soundtrack might pop up during a few of the classes. Barbells can not be used as light-sabers, but light-saber sounds are highly encouraged.

Best outfit will win infinite praise and respect from the entire Train community.

May the Force be with you

-Padawan Nichole

WOD:   5/02/18

For time:

30 medicine-ball cleans, 20/14-lb. ball

30 Handstand Push-ups

30 medicine-ball cleans, 20/14-lb. ball

30 Ring Dips

30 medicine-ball cleans, 20/14-lb. ball

30 Push-ups

30 medicine-ball cleans, 20/14-lb. ball

WOD:   5/01/18

Back Squat
3-3-3-3-3

For time:
10 Pistols, alternating
10 Toes to Bar
20 Pistols, alternating
20 Toes to bar
30 Pistols, alternating
30 Toes to Bar
40 Pistols, alternating
40 Toes to Bar

The Skill of the Month for May is the Toes to Bar, along with specifically working on Toes to Bar we will also include a variety of other Core related extra work pieces!

Get ready to improve your Toes to Bar ability and your Core strength and endurance in the month of May!

A few of us getting after some Toes to Bar back in 18.1!

WOD:   4/30/18

Complete as many rounds and reps as possible in 20 minutes of:
10 Power Cleans, 185/125-lbs.
20 Burpees
30 Pull Ups
40 Walking Lunges
50 Double Unders

(Emmy not pictured, Sorry Emmy. You rocked it too!!!)

All our members from Train crushed the competition at the Salem Slaughterfest. Every team had PR's and performed well on all their workouts!

Congrats to Team "The Mountain and the Mole-hills" on a First Place finish in the Master's Division.

WOD:   4/29/18

Come to class and find out!

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