WOD:   5/08/18

Push Jerk 3-3-3-3-3 reps
Split Jerk 3-3-3-3-3 reps


Three rounds for time of:
135/95-lb. Hang power clean, 15 reps
15 Burpees

Inspiration and motivation are key to reaching our goals inside and outside of the gym. Hearing what motivates and inspires others can help us find new inspiration, but also understand our fellow CrossFitters!  So we are going to be featuring a multi-part series showcasing what inspires your fellow members:

Sofia

When I try to think about all the things that inspire me the first thing that pops into my head is Barb! I have seen her get a lot of firsts in the last few months, such as jump roping, running in WODs, and squatting below parallel! Every day she walks in the gym and she smiles at everyone and is just always happy no matter what. She inspires me to be happy with MY own accomplishments and MY own goals without comparing myself to others and really just to smile through everything! She is just the best!

-Brought to you by Nichole Bentz

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:   5/07/18
 

"Nate"
AMRAP 20 of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53-lbs.

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

CrossFit Seminar Staff member Julie Foucher demonstrates the medicine-ball clean. For more info on CrossFit's Trainer Courses: https://training.crossfit.com/courses CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

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!