Announcement:

CLASSES

• Classes will resume Monday, May 18th.

• We will start by offering a few classes and add more throughout the week as necessary.

• All classes will have a 10 person cap.

• The class schedule and sign up for the following day will be posted on our website at 8pm daily. (Note: this is only for the first week in an effort to promote fairness. In the future when we have returned to a normal class schedule, sign up will be ongoing but cancellation fees still apply).

• Sign up is required. You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• Cancellations within 8 hours and no shows will incur a $10 penalty.

• Please don’t sign up if you aren’t sure you can attend. We want to try to be as fair as possible and for everyone to have the opportunity to sign up for the class times they prefer.

• We will continue to offer “At Home” versions of the daily workouts. 

• For the month of June and thereafter if you plan to keep your membership but prefer to exclusively do individualized programming at home, please send an e-mail to let us know.

• CrossFit Kids will not have “in gym” classes and will continue to have “at home” workouts.

Last Day to Retrun Equipment!

Open House/Equipment Return tomorrow from 9am-11am. See you there!

WOD: 05/17/20

REST DAY

Option 1: Rest

Option 2: Make up a past WOD

Option 3: Stretch for 30 minutes

Option 4: Walk for 60 minutes or Run for 30 minutes

Option 5: Work on a Skill for 20 minutes, i.e. Handstands

We invite members to check out our new and improved facility! If you rented any equipment we ask that you return it at this time.

Equipment Return/Open House:

DATES AND TIMES:

• Friday May 15th    9:30am-11:30am, 4pm-6pm

• Saturday May 16th    9am-11am

• Sunday May 17th    9am-11am

• STALL MAT RETURN IS REQUIRED AT THIS TIME.

• All equipment must be returned ASAP.

• Equipment re-issue may be possible upon special request and only on certain equipment types. Re-issue will be reserved only for those who do not plan on attending any in-gym classes.

    There will be a “Soft Opening” starting the week of May 18th during which we will be offering some provisionary classes. Class timings will be modified and temporary for this week only. Class times are subject to change.

Classes:

• Sign up will be required. 

• Classes will max out at 10 people.

• Class times will be announced on the Blog, Instagram, and Facebook.

• We will continue to offer “At Home” versions of the daily workouts. 

Moving forward we want to try our best to accommodate each and every one of you. If you are ready to come back for classes, we will be thrilled to have you. If you prefer to continue training at home, let us know and we will be happy to re-loan out equipment and send you individualized programming. (Note: we will not start re-loaning until we have received back ALL equipment).

Please continue to watch for updates on our Blog, Instagram, and Facebook. Thank you for your understanding and we can’t wait to see you all soon!

WOD:   05/16/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:

10-9-8-7 reps of:
Object Squat
Object Press
Object Ground to Overhead

WOD:
3 rounds Each for time of:
35 Object Thrusters
35 Object Bent over Rows

*rest 3 minutes between rounds.

Cash-out:
8 Minute EMOM:
Odd Min: Flutter Kicks
Even Min: Plank

announcement:

    Starting tomorrow, Friday May 15th, we will be holding Open House and Equipment Return hours. We invite members to check out our new and improved facility! If you rented any equipment we ask that you return it at this time.

Equipment Return/Open House:

DATES AND TIMES:

• Friday May 15th    9:30am-11:30am, 4pm-6pm

• Saturday May 16th    9am-11am

• Sunday May 17th    9am-11am

• STALL MAT RETURN IS REQUIRED AT THIS TIME.

• All equipment must be returned ASAP.

• Equipment re-issue may be possible upon special request and only on certain equipment types. Re-issue will be reserved only for those who do not plan on attending any in-gym classes.

There will be a “Soft Opening” starting the week of May 18th during which we will be offering some provisionary classes. Class timings will be modified and temporary for this week only. Class times are subject to change.

Classes

• Sign up will be required. 

• Classes will max out at 10 people.

• Class times will be announced on the Blog, Instagram, and Facebook.

• We will continue to offer “At Home” versions of the daily workouts. 

Moving forward we want to try our best to accommodate each and every one of you. If you are ready to come back for classes, we will be thrilled to have you. If you prefer to continue training at home, let us know and we will be happy to re-loan out equipment and send you individualized programming.

Please continue to watch for updates on our Blog, Instagram, and Facebook. Thank you for your understanding and we can’t wait to see you all soon!

Important Message Concerning Health and Safety:

We are very excited to re-open our doors and have the CrossFit Train Family back together! We recognize that everyone has different comfort levels regarding social interactions and we want to be clear about the efforts we are taking to maintain the health and wellness of our community. We will be following the Oregon Health Authority’s Guidance for Phase One Reopening for Fitness-related Facilities. 

That said, we feel like it is important to note a few key points:

First, we want to emphasize that by choosing to train in the gym you are doing so AT YOUR OWN RISK.

We are NOT a sterile environment and attempting to be so is impossible.

You are responsible for your own sanitization practices and social distancing.

We will not require face masks to be worn while working out. This will be a personal choice, but we do maintain the right to pause your workout or scale you extra if you chose to wear a mask during the metcon portion of the workout. Our concern is with your own safety. Wearing a mask changes the amount of oxygen your body receives and therefore changes the intensity that can safely be achieved. 

What we do require:

• Everyone washes their hands upon arrival to the gym.

• Wipe down your equipment after class. We will provide sanitation supplies for cleaning equipment.

• Everyone MUST sign up for classes. Class sizes will be limited to accommodate social distancing.

If you feel any amount of concern about returning to the gym, we highly recommend you continue the “At Home” workouts or individualized programming. We will be re-issuing equipment such as dumbbells and kettlebells for those who would like to stay home.

Thanks and we can’t wait to see you all!

WOD:   05/15/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
Accumulate 2:00 in a Plank
Accumulate 1:30 in a Handstand
Accumulate 15 Dips

WOD:

Handstand push-up ladder

Rest 3 minutes

Dip ladder

Rest 3 minutes

Push-up ladder

*For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Cash-Out:

Choose ONE:
500m Row for Time
400m Run for Time
50 Air Squats for Time
40 Burpees for Time

Announcement:

Some final touches are going on while we prepare for our “soft opening.” As of now we plan to open as soon as Benton County gives us the go ahead. We will be updating you on details regarding equipment return, class offerings, and gym policies. Stay tuned to Instagram, Facebook, and our Blog for more information.

FROM HERE ON OUT, WHILE THE GYM IS CLOSED, THURSDAYS AND SUNDAYS WILL BE REST DAYS.

IF YOU ARE RECEIVING INDIVIDUAL PROGRAMMING YOU CAN STILL EMAIL COACH DEREK FOR WODS ON THESE DAYS.

IF YOU ARE FOLLOWING THE BLOG YOU CAN ALWAYS MAKE UP A PAST WOD OR USE ANY OF THE OTHER OPTIONS LISTED BELOW.

WOD: 05/14/20

REST DAY

Option 1: Rest

Option 2: Make up a past WOD

Option 3: Stretch for 30 minutes

Option 4: Walk for 60 minutes or Run for 30 minutes

Option 5: Work on a Skill for 20 minutes, i.e. Handstands

WOD:   05/13/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
2 rounds of:
Jog 400m
10 Plank Burpees
10 Push-ups

WOD:

“Riley”
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles

*If you've got a weight vest or body armor, wear it.

Cash-out:
5 Rounds of:
:30 Max Sit-ups
:30 Rest

Hero WOD “Riley”

CHECK OUT EPISODE 7 OF COACH TANNA’S CROSSFIT KIDS “AT HOME”!

Please share this video to everyone that you know with school age kids! Let’s keep them active!

Parents and kids alike can benefit greatly from exercising during these secluded times.

WOD:   05/12/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
3 rounds of:
5 Strict Burpees
10 Bend n’ Bows
15 Broad Jumps

WOD:

Deadlift 10-10-10-10-10 reps

*pick-up any heavy object.

"Bradshaw" at home
10 rounds for time of:
3 Strict Handstand push-ups
Heavy Object Deadlift, 12 reps
36 Double-under Taps

Cool down:
Tabata Hollow Hold
Hamstring Stretch

WOD:   05/11/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
Run 200m
20 Broom Stick Presses
20 Behind the Neck Presses
20 Air Squats
Run 200m

WOD:

20 minute AMRAP of:
Run 400m
30 Ab-mat Sit-ups
20 Broomstick Overhead Squats

Cool Down:
Cobra Stretch
Hip-quad-wall Stretch

FROM HERE ON OUT, WHILE THE GYM IS CLOSED, THURSDAYS AND SUNDAYS WILL BE REST DAYS.

IF YOU ARE RECEIVING INDIVIDUAL PROGRAMMING YOU CAN STILL EMAIL COACH DEREK FOR WODS ON THESE DAYS.

IF YOU ARE FOLLOWING THE BLOG YOU CAN ALWAYS MAKE UP A PAST WOD OR USE ANY OF THE OTHER OPTIONS LISTED BELOW.

WOD: 05/07/20

REST DAY

Option 1: Rest

Option 2: Make up a past WOD

Option 3: Stretch for 30 minutes

Option 4: Walk for 60 minutes or Run for 30 minutes

Option 5: Work on a Skill for 20 minutes, i.e. Handstands

WOD:   05/09/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:

4 rounds of:
5 Turkish Sit-ups, R
5 Turkish Sit-ups, L
10 Object Russian Swings

WOD:

Turkish Get-up 5-5-4-4-3-3 reps(each arm)

For max reps:
2 minutes of Step-ups
2 minutes of Object  Swings
3 minutes of Step-ups
3 minutes of Object  Swings
4 minutes of Step-ups
4 minutes of Object  Swings

Cool Down:

Accumulate 4 Minutes of Plank (any style)
Pigeon Stretch

The Turkish Get-Up

WOD:   05/08/20


Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
5 minutes of:
5 Plank Burpees
5 Air Squats
5 Push-ups
5 Jumping Lunges

WOD:

“Bert”
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Cool Down:
Hip/Quad/Wall 2:00/side
Pigeon Pose x 2:00/side
Calf-Wall x 2:00/side

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.