CrossFit Southwest Portland posted on Facebook
1) EMOM7 DeadLift x 3 reps
7 HangSquatClean 135/95#
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Kidfit warriors!!! Get in here early today, I have s surprise for you! Let’s refresh those rope climbs techniques! Keep crushing goals! Congrats Sean this week claimed his 110lb back squat. 10lb over body weight! Boom! Kids: Be strong like this 12 year old and start in our KidFit program today! #CFSWP 503-810-4722
WarmUp Run or Row 400m 1 Lap Spiderman 2 Rounds 3 PullUp 6 PushUp 9 WallSquat 1) BackSquat find a heavy double 2) 3 Rounds ForReps 1:00 C+J 135/95# Rest :30 1:00 Burpee Rest :30 1:00 Row cals Rest 2:00 Cool Group
You came and CRUSHED it but now you are sore? We have a solution. We have all been there and done that. The best thing. Of course is to drink water, eat protein, get plenty enough rest… and Get in here … any class on the schedule and do a recovery workout. This could be rolling, rowing or doing the workout not for time. Several members did this yesterday and did an active recovery bike ride, hike and walk over the weekend (Sam Wiley, Cara, to name a few). This always helps with blood flow and reduce lactic acid build up. If you need something more we have NightTime recovery for sell at the box that aids with speed up and recovery. We are all proud of your accomplishments. Excellent work guys. #Recovery! Coach S &S
WarmUp Run or Row 400m 3 Rounds :10 HSH 10 KBS 24/16 kg 10 GobletSquat 24/16 kg 1) AMRAP6 10 KBS 24/16 kg 10 WallBall 20/14# 10 HR PushUp Rest 5:00 2) AMRAP6 10 HangPowerClean 75/45# 10 FrontRackedLunge 75/45# 30 DU Rest 5:00 3) AMRAP6 5 ManMaker 35/20# 10 TTB 100m Shuttle Run Cool Group
WarmUp Run or Row 400m BandyHam 2 Rounds 7 SupineRow 7 KBS 7 GobletSquat 1) BackSquat 5×5 2) 5 Rounds ForTime 7 DeadLift 225/145# 7 BurpeesOverTheBar Run 200m Cool Group
Wednesday: CFSWP presents customer appreciation day! We will have movie tickets to see the movie Everest for you and a friend. Based on a true story. Tickets, water bottles and t-shirts while supplies last. We also have 3 VIP tickets to see this movie for the best time. So get in here tomorrow for a great workout and movie passes!
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