12/11/20

WOD

Every 2:00 for 5 sets:
3 Rope Climbs

Every 2:00 for 5 sets:
2 Power Snatch + 5 Overhead Squats

Every 2:00 for 5 sets:
1 Power Snatch + 3 Overhead Squats

Train At Home

20 Minute AMRAP of:
20 Alternating Dumbbell Snatch
10 Push-ups
5 Dumbbell Overhead Squat, each arm

12/10/20

WOD

For time, partition as desired:
100 Calories
100 Sit-ups
100 Push-ups
100 Box Jumps

Train At Home

For time, partition as desired:
1000m Run
100 Sit-ups
100 Push-ups
100 Box Jumps

12/9/20

WOD

Every 2:00 for 6 sets:
Front Squat, 5 reps

13-11-9-7-5-3 reps for time of:
Front Squat, 135/95-lbs.
Handstand Push-up

Train At Home

17-15-13-11-9-7-5-3 reps for time of:
DB Front Squat
Pike Handstand Push-up

12/8/20

WOD

15 minutes to complete:
Sumo Deadlift 5-5-3-3-2-2-2 reps

4 rounds for time of:
100 Double-unders
20 Dumbbell Burpee Deadlifts, 50/35-lbs.

Train At Home

5 rounds for time of:
100 Double-unders
20 Single Dumbbell Devils Press, alternating

12/7/20

WOD

12 minute AMRAP of:
10 Pull-ups
10 Strict Press, 95/65-lbs.

Rest 6 minutes

12 minute AMRAP of:
10 Wall-balls, 20/14-lbs.
10 Bent Over Rows, 95-lbs.

Train At Home

12 minute AMRAP of:
10 DB Bent Over Row
10 DB Strict Press or Push Press

Rest 6 minutes

12 minute AMRAP of:
10 DB Thrusters
10 Renegade Rows

12/6/20

WOD

Rest Day

WE ARE EXCITED TO HAVE RESUMED CLASSES AS THEY WERE BEFORE, WITH A FEW CHANGES:

• CLASSES WILL STILL BE CAPPED AT 12 ATHLETES.

• SIGN UP IS STILL REQUIRED BUT WILL ONLY BE AVAILABLE FROM 8PM THE NIGHT BEFORE IN AN ATTEMPT TO MAKE THE SIGN UP PROCESS MORE FAIR.

• 10:30AM OPEN GYM (WEEKDAYS) AND 10:30AM CLASS (SATURDAYS) WILL MOVE TO 10 AM.

• MASKS ARE STILL REQUIRED INSIDE AT ALL TIMES.

• IF YOU BORROWED DUMBBELLS, KETTLEBELLS, OR JUMP ROPES PLEASE RETURN THEM!

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12/5/20

WOD

12 minutes:
Establish a 3RM Thruster

“Rahoi“
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Burpees over the bar

Train At Home

24 minute AMRAP of:
12 Box Jumps
12 Single Dumbbell Thruster
6 Burpees Over the Dumbbell

Reminder:
If you borrowed dumbbells, kettlebells, or jump ropes please return them!

We are excited to have RESUMed CLASSES AS THEY WERE BEFORE, WITH A FEW CHANGES:

• CLASSES WILL STILL BE CAPPED AT 12 ATHLETES.

• SIGN UP IS STILL REQUIRED BUT WILL ONLY BE AVAILABLE FROM 8PM THE NIGHT BEFORE IN AN ATTEMPT TO MAKE THE SIGN UP PROCESS MORE FAIR.

• 10:30AM OPEN GYM (WEEKDAYS) AND 10:30AM CLASS (SATURDAYS) WILL MOVE TO 10 AM.

• MASKS ARE STILL REQUIRED INSIDE AT ALL TIMES.

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12/4/20

WOD

Every 8:00 for 4 sets:
10 Deadlifts, heavy
20 Calorie Row
400m Run

Train At Home

5 Rounds for Time of:
20 DB Deadlifts
40 Double-unders
400m Run

Announcement:

According to the Oregon Health Authority’s latest assessment, our county is at “high risk” status which means we are allowed to re-open our doors! We will be resuming classes as they were before, with a few changes.

• Classes will still be capped at 12 athletes.

• Sign up is still required but will only be available from 8pm the night before in an attempt to make the sign up process more fair.

• Masks are still required inside at all times.

• 10:30AM Open Gym (weekdays) and 10:30AM Class (Saturdays) will move to 10 AM.

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12/3/20

WOD

Every 2 minutes for 6 sets:
Power Clean, 3 reps

For time:
40 Toes-to-Bar
50 Hang Power Cleans, 95/65-lbs.
60 Sit-ups

*12 minute time CAP

Train At Home

For Time:
40 Toes-to-target
50 DB Power Cleans
60 Sit-ups
70 Dumbbell Squats
80 Second Plank Hold

ANNOUNCEMENT:

GOVERNOR KATE BROWN’S NEWEST ORDER ALLOWS US TO OPEN STARTING THURSDAY, BUT FOR OUTDOOR WORKOUTS ONLY.

• This means that we will have to workout on the Front Porch.

• Classes will be capped at 6 athletes to accommodate this.

• Registration for the next day’s classes will start at 8pm the night before. This is to ensure that class sign-up is as fair as possible and to allow everyone an equal chance to register for a class.

• For our busier class times please consider only coming to class every other day to allow everyone a chance to workout at the gym.

• Detailed “At Home” DB Workouts will still be posted daily.

• Those of you who checked out a dumbbell may keep that DB if you intend to use it. If not, please return it as soon as possible!

• Schedule will remain the same except for Open Gym has been moved to 10AM.

12/2/20

Train At Home

Warm-up:
10-8-6-4 reps of:
Air Squat
Push Press, total
Lunges

Strength:
Single-Arm Arnold Press, 5 sets of 6-12 reps/arm

Workout:
18 minute AMRAP of:
15 Push Press, R
30 Air Squats
15 Push Press, L
30 Lunges

Cool Down:
Inactive Squat Hold x 5:00
Pike Stretch x 3:00