ANNOUNCEMENT:

Monday, May 25th (Memorial Day) we will be doing MURPH in HONOR of ALL THE MEN AND WOMEN WHO DEDICATE THEIR LIVES TO SERVE AND PROTECT. In order to allow for distancing we will be running multiple classes each with a 10 person cap. Sign up is required. Sign up now by clicking here!

This will be a partner variation of “Murph” with Social Distancing!

MONDAY (MEMORIAL DAY) SCHEDULE
9AM CLASS
10AM CLASS
11AM CLASS
3:30PM CLASS
4:30PM CLASS

*More class times may be added only if all the slots get filled.

• All classes will have a 10 person cap.

• 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.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

5/24/20

WOD

REST DAY

CHECK OUT EPISODE 9 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!

ANNOUNCEMENT:

Sunday, May 24th there will be NO CLASS.

Monday, May 25th (Memorial Day) we will be doing MURPH. In order to allow for distancing we will be running multiple classes each with a 10 person cap. Sign up is required. class times will be announced tomorrow.

SATURDAY SCHEDULE
9AM         CLASS
10:30AM  CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• 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).

• 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.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

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

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

5/23/20

WOD

10 Min AMRAP of:
10 Toes-to-Bar
20 Single Arm Dumbbell Hang Clean and Jerk (50-lbs/35-lbs)

Rest 5 Min

10 Min AMRAP of:
40 Double-unders
20 Single Arm Dumbbell Snatch (50-lbs/35-lbs)

CrossFit Train At Home

20 Min AMRAP of:
10 Toes-to-Target
20 Object Cleans
40 Double-taps

ANNOUNCEMENT

The weekend class schedule will be as follows:

Saturday: 9AM CLASS, 10:30AM CLASS (each with a 10 person cap)
Sunday: NO CLASS (to allow for box cleaning and sanitization)

In the future, class times and/or caps may change so refer to the Blog for the most up-to-date information. 

FRIDAY SCHEDULE

5AM         CLASS
6:30AM    CLASS
9AM         CLASS
10:30AM  OPEN GYM
3:30PM    CLASS
4:30PM    CLASS
5:30PM    CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• 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).

• 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.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

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

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

5/22/20

WOD

EMOTM for 12 minutes:
2 Snatches

EMTOM for 12 minutes:
2 Clean and Jerks

CrossFit Train At Home

12 minute AMRAP of:
24 Air Squats
24 V-ups
48 Walking Lunges
48 Plank Shoulder Taps

Rest 6 minutes

12 minute AMRAP of:
24 Jumping Air Squats
24 Alternating V-ups
48 Jumping Lunges
48 Sit-ups

THURSDAY SCHEDULE

5AM         CLASS
6:30AM    CLASS
9AM         CLASS
10:30AM  OPEN GYM
3:30PM    CLASS
4:30PM    CLASS
5:30PM    CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• 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).

• 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.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

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

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

5/21/20

WOD

For time:
Row 1000m
50 Kettlebell Swings
Row 800m
40 Kettlebell Swings
Row 600m
30 Kettlebell Swings
Row 400m
20 Kettlebell Swings
Row 200m
10 Kettlebell Swings

*athlete chooses weight on KB.

CrossFit Train At Home

For time:
Run 1000m
50 Object Swings
Run 800m
40 Object Swings
Run 600m
30 Object Swings
Run 400m
20 Object Swings
Run 200m
10 Object Swings

*Choose an object that can be safely swung to eye level.

We are excited to have resumed classes and we ask you to bear with us for this first week as we ease back into things. We will add in more classes throughout the week until we return to a somewhat regular schedule.

WEDNESDAY SCHEDULE

5AM CLASS
6:30AM    CLASS
9AM       CLASS
10:30AM  OPEN GYM
3:30PM    CLASS
4:30PM    CLASS
5:30PM    CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• 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).

• 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.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

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

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

EQUIPMENT RENTAL

• We will be loaning out equipment exclusively to those who do not wish to train at the gym.

• Equipment will be limited to dumbbells and kettlebells ONLY. No barbells, plates, or any other equipment will be loaned out.

• If you plan on attending any classes, equipment rental will not be available. 

• If you are interested in renting equipment for At Home workouts, please e-mail us at derek.crossfittrain@gmail.com

5/20/20

WOD

For max reps:

Tabata Wall-balls
Tabata Step-ups with Med-ball
Tabata Sit-ups with Med-ball
Tabata Handstand Push-up
Tabata Handstand Hold

*Rest 1 minute between Tabatas.

CrossFit train at home

For max reps:

Tabata Object Squats
Tabata Step-ups with Object
Tabata Sit-ups
Tabata Handstand Push-up
Tabata Handstand Hold

*Rest 1 minute between Tabatas.

CHECK OUT EPISODE 8 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!

We are excited to have resumed classes and we ask you to bear with us for this first week as we ease back into things. We will add in more classes throughout the week until we return to a somewhat regular schedule. 

TUESDAY SCHEDULE

6:30AM    CLASS
9AM         CLASS
10:30AM  OPEN GYM
3:30PM    CLASS
4:30PM    CLASS
5:30PM    CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• 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).

• 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.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

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

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

EQUIPMENT RENTAL

• We will be loaning out equipment exclusively to those who do not wish to train at the gym.

• Equipment will be limited to dumbbells and kettlebells ONLY. No barbells, plates, or any other equipment will be loaned out.

• If you plan on attending any classes, equipment rental will not be available. 

• If you are interested in renting equipment for At Home workouts, please e-mail us at derek.crossfittrain@gmail.com

5/19/20

WOD

Every 2 minutes for 6 sets:
Strict Press 6 reps

21-15-9-6 reps for time of:
Push Press
Burpees Jumping over the Bar

*Push Press at the same weight as your heaviest Press.

CrossFit Train At Home

Every 2 minutes for 5 sets:
Object Press 10 reps

21-15-12-9-6 reps for time of:
Object Press
Burpees Jumping over Object

Thank you to everyone for returning all your equipment! The Open House was a great success!! We are excited to resume classes and we ask you bear with us for this first week as we ease back into things. Monday will start with just a few class timings and then we will add in more classes throughout the week until we return to a somewhat regular schedule. 

MONDAY SCHEDULE

9AM         CLASS
10:30AM  OPEN GYM
3:30PM    CLASS
5:30PM    CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• 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).

• 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.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class.

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

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

5/18/20

WOD

Deadlift 8-8-7-7-6-6 reps

3 rounds for time of:
Run or Row 400m
15 Deadlifts
15 Pull-ups

*Deadlifts at 60% of 6 reps.

CrossFit Train At Home

5 rounds for time of:
Run 400m
15 Object Swings
15 Object Bent Over Row

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