WOD: 6/15/18
Hang squat clean 3-3-3-3-3-3-3 reps
Split Jerk 3-3-3-3-3-3-3 reps
WOD: 6/14/18
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings
Men: 20-lb. Ball, 53-lbs.
Women: 14-lb. ball, 35-lbs.
WOD: 6/13/18
Nancy
5 rounds for time of:
400-meter run
15 overhead squats, 95/65-lbs.
WOD: 6/12/18
EMTOM for 30 minutes:
1: Deadlift, 3 reps
2: Max reps Handstand Push-ups
3: 50 Double-unders
WOD: 6/11/18
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
*Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.
We will be doing the Everyday Warrior 4 year Anniversary WOD this Saturday (6/16). Follow this link to sign-up, donate, and get a shirt. Let's get a big crew of us together and make next Saturday an event!
https://donate.everyday-warrior.org/4th-anniversary-wod/
Everyday Warrior is an awesome cause that CrossFit Train has been supporting for years. Let's celebrate their Anniversary and keep it up!
WOD: 6/10/18
20 Deadlifts, 275/185-lbs
Run 400m
20 KB swings, 70/53-lbs.
Run 400m
20 Overhead Squats 115/75-lbs
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps 24/20"
Run 400m
20 DB Squat Cleans (45/30-lbs each)
Run 400m
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
Announcements:
There will be No Classes today (6/9)
Iron Beaver Weightlifting will be hosting the Oregon State Championship in Weightlifting!
WOD: 6/09/18
No Class at 9am or Open Gym at 10am
The biggest and greatest collection of lifters from all over the state of Oregon gather every year for the Oregon State Championship. This year the Oregon State Championship meet will be held in Corvallis, OR at Iron Beaver Weightlifting.
Saturday (6/9) from 8 AM - 6 PM
Announcements:
There will be no 5:30pm Open Gym/Endurance Club this Friday (6/8)
There will be no Saturday Classes this Saturday (6/9)
Iron Beaver Weightlifting will be hosting the Oregon State Championship in Weightlifting!
WOD: 6/08/18
Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps
We will be doing the Everyday Warrior 4 year Anniversary WOD next Saturday (6/16). Follow this link to sign-up, donate, and get a shirt. Let's get a big crew of us together and make next Saturday an event!
https://donate.everyday-warrior.org/4th-anniversary-wod/
Everyday Warrior is an awesome cause that CrossFit Train has been supporting for years. Let's celebrate their Anniversary and keep it up!
Announcements:
There will be no 5:30pm Open Gym/Endurance Club this Friday (6/8)
There will be no Saturday Classes this Saturday (6/9)
Iron Beaver Weightlifting will be hosting the Oregon State Championship in Weightlifting!
WOD: 6/07/18
5 rounds of:
4 minute AMRAP:
20 Kettlebell Snatches, 53/35-lbs.
20 Box Jump Overs, 24”/20”
20 Ring Push-ups
200m Run
Rest 2 minutes between rounds.
The biggest and greatest collection of lifters from all over the state of Oregon gather every year for the Oregon State Championship. This year the Oregon State Championship meet will be held in Corvallis, OR at Iron Beaver Weightlifting.
Saturday (6/9) from 8 AM - 6 PM
Announcements:
There will be no 5:30pm Open Gym/Endurance Club this Friday (6/8)
There will be no Saturday Classes this Saturday (6/9)
Iron Beaver Weightlifting will be hosting the Oregon State Championship in Weightlifting!
WOD: 6/06/18
10-9-8-7-6-5-4-3-2-1 reps for time of:
Push Press, 155/105-lbs.
Squat Clean, 155/105-lbs.
Strict Pull-up
Bring a Friend Thursdays!!!
With Summer approaching, long days, and warm temperatures now is a great time to bring a friend to CrossFit to try a class for FREE!
All Thursday every class is open to new people to give us a try. 5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm classes are available each and every Thursday.
You don't have to be with your friend when they give us a try, shcedules can be hard to match up, just let them know that they are welcome to come see what this Crossfit thing is all about anytime on a Thursday!
Please try to get them to show up a few minutes early so they can sign our waiver, that's all they need to do!
Just a few friends hanging out on Memorial Day.