20 minute AMRAP of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
20 minute AMRAP of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Plank hold
*Class sign up is required.
”George Floyd”
3 Rounds of:
9 Minute AMRAP:
5 Power Cleans*
10 Bar-Facing Burpees
20 Air Squats
Rest 1 Minute
*Power Clean Weight: Round 1 = 50%, Round 2 = 65%, Round 3 = 80%
“George Floyd”
3 Rounds of:
9 Minute AMRAP:
5 Object Cleans
10 Burpees Over Object
20 Air Squats
Rest 1 Minute
*If using the same object/weight throughout, increase object clean reps by 5 each 9 minute AMRAP.
REST DAY
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
For Time:
Run 5K
*Sign up is required for class and open gym. All classes and open gyms have a 10 person cap.
Every 2 min x 7 sets
Deadlift, 5 reps
“Diane”
21-15-9 Reps for Time of:
Deadlift, 225-lbs/155-lbs
Handstand Push-ups
27-21-15-9 Reps for Time of:
Object Deadlift
Pike Handstand Push-up
*Sign up is required for class and open gym. All classes and open gyms have a 10 person cap.
Merel is graduating with a 3.95 GPA. She competed in varsity track and field, cross country, and gymnastics. She will be attending the University of Oregon Clark Honors College to study Human Physiology on the Pre-Med track. Some of her favorite CrossFit Train memories and workouts were from the CrossFit Open last spring.
30 minute EMOTM of:
1: 10 Dumbbell Front Squats
2: 10 Burpess
3: Rest
*increase Dumbbell weight throughout.
30 minute EMOTM of:
1: 10 Object Front Squats
2: 10 Burpess
3: Rest
*increase Front Squat weight throughout
*Sign up required for class and open gym. All classes and open gyms have a 10 person cap.
Allyson is Salutatorian (she got a B in one semester of AP Physics but she pulled a A in the second semester!). She is a cross country runner, Nordic skier and plays Ultimate frisbee. She also loves to snowboard and wished that had been a school sport along with crossfit.
She plans to take a gap year and then attend Montana State University where she would like to study environmental engineering.
Power Clean + Hang Power Clean + 3 Front Squats
21-15-9 reps for time of:
Hang Power Cleans
Ring Dips
Box jumps
21-18-15-12-9-6-3 reps for time of:
Object Cleans
Chair Dips
Step-ups
*Sign up is required for class and open gym. All classes and open gyms have a 10 person cap.
Dear CrossFit Train Family:
We find it necessary to re-address this issue. Yesterday we released a statement condemning the comments made by CrossFit Leadership. Since then we have received many inquiries regarding our affiliation. We want to once again make it clear that we in no way agree or align with the views of CrossFit’s CEO.
While we do recognize the moral and ideological message that de-affiliating sends, we first need to consider the best interests of our members. We are taking this time to process and develop a plan that best serves our members and our community.
We believe that one can agree with an institution’s methodologies but can disagree with an individual’s personal beliefs. That is the case here. We want to continue providing our members with exceptional service and help everyone achieve their fitness goals in an inclusive and gracious community.
We put our members first and strive to be inclusive and accessible to everyone. We are taking this into consideration as we work toward a plan of action. We want to thank everyone for their continued support of our local box and we greatly value our community here in Corvallis.
Sincerely,
CrossFit Train 97333
5 rounds each for time of:
Row 30 Calories
30 Dumbbell Snatches
60 DU
5 rounds each for time of:
30 Bent Over Rows
30 Object Snatches
60 DU Taps
*Sign up is required for class and open gym. All classes and open gyms have a 10 person cap.
Dear CrossFit Train Community –
We feel as though it is necessary to share a statement with you all. We stand in solidarity with the Black Community. We condemn racism and believe that Black Lives Matter. We are determined to continue to educate ourselves about social inequities and racial injustices that may not be obvious to all of us.
We want to reiterate that we strive to create an inclusive and diverse community. Our CrossFit Train community has brought together some of our closest family and friends. We do not support the recent racially insensitive comments made by CrossFit leadership and it is in no way reflective of our opinion at CrossFit Train. We must do our best to be compassionate towards our fellow human beings. Part of this compassion means we need to try to understand what it may be like living in a world that treats us differently because of the color of our skin.
It is awful to see events like the murder of George Floyd, Breonna Taylor, and Ahmaud Arbery in the news and know that this is not uncommon. It's unjust and unacceptable. But it does give us an opportunity to ask, 'what can we do better?' This is something we should ask ourselves and our community, both in and out of the gym, to make this world a better place for everyone.
Sincerely,
CrossFit Train 97333
2 Push Press + 3 Push Jerk, 5 sets
3 rounds for time of:
Run 400m
21 Toes to Bar
12 Push Jerks, 135/95-lbs.
5 rounds for time of:
Run 400m
21 Toes to Object
12 Object Push Jerks
*Sign up is required for class and open gym. All classes and open gyms have a 10 person cap.
George has been doing personal training with Austin for the past year. His favorite CF workout was Marguerite - he almost caught up to Travis and completed it in 17+ minutes.
George loves skateboarding and he loves music. He’ll be going to Lane Community College in Eugene in September to do their sound production and engineering program. George is graduating with the seal of billiteracy on his diploma after completing 13 years in the Spanish dual immersion program.
Rest Day
