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CrossFit Southwest Portland shared an image on Facebook

GYM is open for ALL evening classes! Be safe! Workout posted on the board… come in to find out what we have in store for YOU.;D #NewStrengthandconditioningcyclebegins!

CrossFit Southwest Portland posted on Facebook

Upcoming events: 1) Saturday, January 9th (4 spots left) Worlds Best Boot Camp – Kicks off 10:15am: 6 week core and conditioning boot camp. (looking for 2 more volunteers to help on E-day) 2) Jan 11th -ALLIn 24 day advocare challenge begins for at home challengers- offsite 3) Saturday, 2pm. Jan 16th 2pm onsite- Gym kick off nutrition program of Lean and Mean, 30 day fat loss program begins. Must sign up on line to pick up your 30 day plan of action on January 16th and to get all the details. Questions contact: Steve or Shannon at info@cfswp.com or call 503-810-4722

CrossFit Southwest Portland posted on Facebook

Because of the Icy roads this morning no am classes. As of now evening classes are still on. If road conditions do not improve we will post updates here.

CrossFit Southwest Portland shared an image on Facebook

We HAVE the MOST fun proving to ourselves that we CAN at CFSWP! Find your FUN and get FIT while doing it! We have YOUR program @ CFSWP! CrossFit & Olympic weightlifting/ Open gym World’s Best Boot Camp – Portland 6 week core and conditioning program! Lean Machine – nutrition customized!

CrossFit Southwest Portland shared an image on Facebook

After all the holiday parties…I am looking forward to kicking this off this New Years! Who is joining me? More info here:https://www.facebook.com/events/1496237867372961/ Briefly: The 30 Day Fat Loss Program is a whole-food nutritional program that is designed to re-program your metabolism, jump-start your fat loss and help you lose MAXIMUM fat and inches in 30 days! This is also an amazing program for those that do not want to lose fat, but want to focus on improving health, performance and energy! You’ll learn the safest, most effective way to accomplish your fat loss goals and get back on track after the holidays! Are you sick of dieting, counting calories, and struggling to lose only a few pounds? OF COURSE YOU ARE!!! Short-term calorie restricted diets are a complete waste of time!! They leave you frustrated, hungry and with little to no results! There is a difference between dieting to lose weight and eating to lose fat! Dieting to lose weight will do absolutely nothing to change the way your body looks or how your clothes fit. When you eat to lose fat, you’ll start seeing and feeling a difference within days! If you want to see a REAL difference in your body then losing FAT MUST be the goal! What Is Included in The 30 Day Fat Loss Program: 60 minute kick-off workshop to outline the 30 day program – January 16, 2016 Wrap-up meeting – February 20, 2016 30 day individualized nutrition prescription 30 Day email access and coaching Private Facebook group for accountability, motivation and support from your coach & peers Specific program guidelines, worksheets and plans Weekly tips, recipes, coaching and motivation! More INFO can be found here and to register http://cfswp.com/30-day-fat-loss-program/

CrossFit Southwest Portland posted on Facebook

WarmUp Run or Row 400m 3 Rounds 8 SupineRow 12 Squat 1) BackSquat Set 1 65% x 5 reps Set 2 75% x 5 reps Set 3 85% x 5+ reps ** Based off 90% of 1rm 2) AMRAP12 10 HR PushUp 10 KBS 24/16 kg 10 BoxJump 24/20″ Cool Group

CrossFit Southwest Portland posted on Facebook

2 days until CFSWP Bring a Friend days. PM Shannon or call for deets! Each member (boot camp or cf) who brings in a friend will be entered into a raffle to win some fun prizes. Your friend will be entered too and they could WIN a FREE 1 week pass. YOU could even win a 1 hour sports massage, some spark, rx bars and more! So who are your bringing?

CrossFit Southwest Portland posted on Facebook

OHHHH heck yah! 12 Days of Christmas Workout has been scheduled! 2pm 101 Modified 3pm 201 Sunday December 20th. No Oly that day. Wear your festive colors or ugly Christmas sweater Wear long songs bring a tasty treat to share or something to toast with. Bring a clean eating tasty treat to share.

CrossFit Southwest Portland shared an image on Facebook

Decembers Athlete of the month goes to…… Sarah Shintaku! Sarah, tell us when did you start doing CrossFit and what motivated you to start CrossFit? How did you hear about us? I started Crossfit in the 101 class Summer of 2014. I’m not sure what motivated me to start CrossFit specifically, but I was really looking to get fit and lose weight. Favorite WOD/lift? I like Filthy Fifty because of the variety of the workout. Least Favorite WOD/lift?Bench Press Tell us a little bit about yourself (family, job, sports, military, interests, etc.). I spent most of my childhood in Salem, OR. I went to Oregon State and received a degree in Public Health, then went back to school at Linfield in Portland to get my BSN, RN. I am now working as a nurse at The Portland Clinic. I am recently engaged to my boyfriend, Mike. Yay. Mike did the last boot camp at CFSWP and had a great experience. :) We are getting married in May 2016. We have two cats and a dog.What were you doing before CrossFit?Nothing consistent. Group classes at other gyms. What were your thoughts after your first CrossFit workout?I am pretty sure I was the last one to finish and to be honest, I was pretty discouraged. After the first week though, I was excited to come to class and learn new skills. What were your goals when joining CrossFit? Have you achieved any of those goals? Current goals? My continuing goal is just to be healthy and have a consistent workout/diet program. My current CrossFit goals are to improve my double unders (more consecutive), work on strict pull ups, and improve my bench press. Has CrossFit affected your life outside the Gym?I feel like CrossFit has made me a more positive and encouraging person to my friends, family, co-workers, and patients. Also, accomplishing my own fitness goals has motivated Mike and some of my friends to be more active themselves. What advice would you give someone just starting CF today/ a newbie just joining CrossFit SW Portland? Get to know the people you work out with because they will help encourage you to be successful. Ask the fabulous coaches at CFSWP (Steve, Shannon, Darren, Brian, and Sam) for help with technique and scaling the workout to your ability.

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General Information

NameCrossFit Southwest Portland
OwnerSteve Weiland
Websitecfswp.wordpress.com
Phone(503) 810-4722
Emailinfo@crossfitswportland.com
Address1226 SW 16th Ave
Portland, OR 97221

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CrossFit Train shared an image on Facebook

Totals weights and total reps!

CrossFit Train shared a link on Facebook

http://crossfittrain97333.com/blog-1/2016/2/4/accessory-work

Eugene CrossFit posted an article
Anonymous shared a link on Facebook

2/5/16 The Grand reveal can be devastating sometimes!! Freaky Friday!! This might be Useful!! http://crossfitevviva.com/2016/02/04/2516

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CrossFit 101 shared an image on Facebook

Awesome people doing awesome things!

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CrossFitOfFremont posted an article
CrossFit Oakland posted on Facebook

Thursday is a Recovery Day.

saulj posted on Facebook

Here's some good news! It's SAUL'S BIRTHDAY tomorrow! That's February 4th! Please wish him a Happy Birthday!

CrossFit Los Gatos shared an image on Facebook

Loved my 6pm class yesterday! Great work everyone!

CrossFit Potrero Hill shared a link on Facebook

Introducing Athlete of the Month for February: Kimberly Stevenson!! See Kim's CrossFit Journey here. Strength A: Every 90 for 6 rounds High Hang Clean + Hang Clean Strength B: 5x5 Back Squat Want a CrossFit Class for your kids? Help us launch CrossFit Kids at CFPH by filling out this survey. WOD: Partner AMRAP 5 mins max cal Air Dyne… [ 46 more words. ] http://crossfitph.com/2016/02/03/wod-thursday-feb-4/

CrossFit Potrero Hill posted an article
CrossFit West Santa Cruz shared an image on Facebook

Capacity: For Time 21 Deficit Pushups, 6"/4" 15 Deadlifts, 60% 1RM 12 Strict Chest-to-Bar Chinups 15 Deficit Pushups 12 Deadlifts 9 Strict Chest-to-Bar Chinups 9 Deficit Pushups 9 Deadlifts 9 Strict Chest-to-Bar Chinups #strictPullUps #iSaidStrict #kaylaDoesStrict #crossfitwest #crossfitready

Cicily Bilecki published the post CrossFit Women Are Amazing on
I belong to a league of extraordinary women. We make up the sisterhood of CrossFitters...
CrossFit Sweatshop posted an article
San Carlos CrossFit shared an image on Facebook

Every first Saturday of the month we host a FREE class for all beginners. This is your opportunity to see what a CrossFit class is really like. This Saturday, February 6 at 10AM come on it to HomeGrown CrossFit 551 Taylor Way Unit #5 San Carlos Ca 94070. For any current member that refers a friend and they signup for full membership you'll receive 25% off your next months membership. You have nothing to lose but calories! Text (650)218-58362 reserve your spot today.

San Carlos CrossFit shared an image on Facebook

Bowling Night Friday February 19th at 8PM at Bel Mateo Bowl This will be a pre "Open" Soirée. No experience needed just come out and have a good time. Please let me know if you're interested so I can reserve the proper amount of lanes and it will be $10 a person. There also be a sign up on the whiteboard at the gym. #bowling #homegrowncrossfit #hgxfit #HGX #hgxfit #sancarlos #belmont #redwoodcity #bestgym

CrossFit Sandpoint shared an image on Facebook

Did you know we also specialize in working with youth and high school sport athletes? This population of athletes have developing bodies that require meticulous attention and training to ensure that they are progressing in the right direction. Training with our coaches and in our methods provide them with a variety of benefits, including: - Dramatically reducing the prevalence of injuries that often occur as a result of sport specialization, lack of proper movement patterns and/or being pushed into situations that their bodies just aren't ready for. We recognize these problems, and train solutions to combatting them. - Learning the proper way to lift under the supervision of our coaches in a small group environment. Oftentimes, weight rooms have tremendously out of balance instructor:student ratios, and the proper attention is not given to each athlete. For developing athletes who can be prone to peer pressure to lift heavy weights without sufficient technique, this can (and often does) result in life altering injuries. This is especially true in lifts like Cleans, Squats and Deadlifts. Our coaches specialize in coaching these lifts. We have 1 CSCS coach, 3 USAW Weightlifting coaches and 5 CrossFit coaches, so we really, really know how to coach this stuff. - Properly preparing for their season. Unfortunately, youth athletes often go from 0 to Full Speed in their respective sports from season to season. Some kids have been playing other sports, and some haven't been doing anything. Changing gears like that can be hard on a young body if considerations aren't taken and/or they haven't been preparing adequately. Our properly and progressively planned conditioning work allows for these athletes to be properly prepared to get going in practices and games as soon as season starts. - Team building in the pre-season. Before seasons start and courts/fields are available, training as a team in our facility can provide for an environment that allows for practicing together as a team before they might normally be able to. Athletes that often take a few weeks to get to know each other get a head start in here. Plus, they have a lot of fun! We're currently booked on teams through March 11th, but will be available in Spring for more teams. Our Youth Strength and Conditioning Class happens every MWF at 6:30pm and every Saturday at 9am. Email kenny@crossfitsandpoint.com for more information.

CrossFit Mill Valley posted on Facebook

TJ's Peeps! Don't forget, we're up and running with tasty prepared meal delivery from Power Supply. Order online, pick it up at the San Rafael gym. Easy, real food. Get a free meal with your first order. http://eat.mypowersupply.com/tjs-gym Power Supply will be delivery fresh prepared meals to the gym twice a week. They work with local chefs to create tasty meals, free of gluten & dairy, for both meat-eaters and vegetarians. Simple idea: order meals online, pick them up when you come to the gym, get a break from cooking. If you like the idea, please click on the link below! mypowersupply.com/yum/TJSGYM

cfsausalito shared an image on Facebook

CrossFit Sausalito Community and Friends: HUGE NEWS! The brand new, much improved, long-awaited website for C/S is now live! CrossFit Sausalito is so excited to bring you a new home for our online community: crossfitsausalito.com. With a beautiful new interface and new sections for the daily WOD, news and events, and "Athlete of the Month," this website is awesome! Please check it out today and check it often as it will become a major place for us to connect with you and you to connect with each other!

San Carlos CrossFit shared an image on Facebook

Power cleans. #homegrowncrossfit #HGX #hgxfit #gym #instafit #instagood #cardio #getfit #getmoving #sancarlos #sancarlosfit #oly #clean #powercleans #redwoodcity #belmont #bestphoto #bestgym @munkicahi

Max Fitness CrossFit shared an image on Facebook

Tuesday's board

Max Fitness CrossFit shared an image on Facebook

Monday's board

CrossFit Oakdale posted on Facebook

Good Morning! If anyone knows where our red xbox 360 controller is, please let us know :( It went missing last night. If it accidentally went home with you, we would love to have it back. Thanks!

CrossFit Oakdale posted on Facebook

I made an addition to today's conditioning WOD - AMRAP 12 12 Burpee Box Jumps and Overs and 18 Toes to Bar. If you can handle the Muscle Ups, you may do 12 BBJ&O and 6 Muscle Ups. 5 rounds or a 12 minute cap. I updated the website as well.

CrossFit Mill Valley shared an image on Facebook

Coach @briannalamb has these TJ's Kids dialed in and getting ready to crush their sport of choice, dance of choice, and playground life. #prepareforeverything #futureoffitness #tjsgym #tjsgyms #tjskids

tarynhaggerstone published the post Progressive Overload, Stress and the CrossFit Athlete on
When it comes to stress, there are two major categories into which it can be categorized: (There...
CrossFit Envy posted on Facebook

Prehab/activation: SMR - calves / hamstrings 2 min banded hip flexor stretch -then- Airdyne Sprints: 6 rounds of: 30 seconds light effort 30 seconds max effort 1-2 minutes rest *one set max reps strict pull-ups after each set -then- AMRAP in 20 minutes: 250m row w/ damper at (10/8)* 200m run 15 shoulder to overhead (95/65) *focus on keeping strokes per minute low, but your 500m split similar or slightly faster than what it would be during a normal WOD.

CrossFit Envy posted on Facebook

Misfit Cycle 4 Day 23 1. Strength EOMOM for 10 minutes (5 rounds) 6 Front Squats Start around 60-65% and work up if can continue to hit clean reps. The goal is to go heavier than week 3. 2. Primer* 3 Rounds 5 Hang squat snatch 95/65lbs 10 Assault Bike calories 15 Pull-ups *Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer. 3. Met-Con AMRAP 20 minutes 20 Calorie row 15 Alternating pistols 10 Toes to bar 4. Interval Work 3 Rounds 40 Wallballs 20/14lbs 20 OH walking lunge steps 135/95lbs 10 Muscle-ups Rest 2 minutes Then, depending on your weaknesses, choose ONE of the following: 5a. Bitch Work 2 Rounds Run 1 mile Rest 5-10 minutes 5b. Partner Gymnastics AMRAP 10 minutes – one person working at a time Unbroken sets of 7 HSPU All sets must be 7 reps. You do not have to alternate if one athlete needs an extra break and the other athlete can hit back to back sets.

CrossFit Los Gatos posted an article
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CrossFit Oakdale shared a link on Facebook

CrossFit Oakdale shared an image on Facebook

Tuesday 2/2/16 #crossfitoakdalewhiteboard

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CrossFit Oakdale shared an image on Facebook

CrossFit Oakdale shared an image on Facebook

Corey's Gym posted an article
CrossFit Oakdale shared an image on Facebook

CrossFit Oakdale shared an image on Facebook

CrossFit Oakdale shared an image on Facebook

CrossFit Oakdale shared an image on Facebook

Mark your calendars! 1 mile & 5k for Oakdale Schools! #sosfunrun #oef #oakdaleeducationalfoundation #oefkids

CrossFit Echelon shared an image on Facebook

We are excited to have both ROCK TAPE and MEAT UP as a few of our sponsors for this years' Friday night lights. Rock Tape has donated some of thier lotions (RockSauce, RockChill & RockRub) Meat Up has donated about $500 in READY TO EAT Paleo meals. If you haven't gotten signed up yet follow this link: https://crossfitechelon.frontdeskhq.com/retail_products/46165/retails/create_or_new

CrossFit Bios shared a link on Facebook

American River Crossfit shared an image on Facebook

Big Al brings new meaning to the advice: "Stay off your toes" #ARCfit #americanrivercrossfit #crossfit #sacramento #fitness #strength #conditioning #squats #powerlifting #oly #olympiclifting #strong #SupportYourLocal #community #comradery #health #arden #ardenarcade #barbell #metcon

CrossFit Envy shared an image on Facebook

Mr. PR was proud of everyone in January!! Hopefully more people get hit by a pr arrow in February! #pr #gainz #lookwhaticando #crossfit #strongcommunity

CrossFit Envy shared an image on Facebook

Happy birthday to this angel @jordanalleneldridge if you happen to see Coach Jordan, aka Cupid, make sure to wish him a happy birthday! #Cupid #happybirthday #thescienceisintheexplanation #crossfit #menscalendar2015 #imtoosexyformyclothes #igotyou #rawr

josho25 published the post What CrossFit Has Taught Me About Community on
Anyone that has every participated in CrossFit can attest there is something different about...
CrossFit Bios shared a link on Facebook

No excuses!

South Tahoe CrossFit shared an image on Facebook

OverHead #NoOffseason #CrossfitCommunity #crossfit #stcrossfit #stcf #southtahoe #southtahoecrossfit #mybox #constantprogression #constantlyvaried #neverstoplearning #neverquit #nevereverquit

Jefferson State CrossFit shared an image on Facebook

Auburn CrossFit shared a link on Facebook

ACF – February 2, 2016 https://t.co/GkHHF8dRzo

American River Crossfit shared a link on Facebook

TODAY'S WOD METCON “Kalsu” 100 Thrusters (135/95) -At top of each minute starting with 0:00 perform 5 burpees Scaling Options: -Decrease load -Decrease reps to half "Kalsu"--50 Burpees What Hurts you (a Little) is Good for You http://americanrivercrossfit.com/02-02-2016/

astottprofitness published the post How Lifting Like Klokov Can Help You Run Like Farah on
How Strength Training Can Boost Endurance Performance... And Why All Endurance Athletes Should Be...
Jefferson State CrossFit shared an image on Facebook

Big shout out to all our freshly transferred from Basic Training/newest members!! We are so pumped to have you! We also have FIVE brand new people who started Basic Training today. Special thanks to JState members Karen, Nate, Max and Julie for trusting us with your friends & family. We love you guys. We're changing the world one life at a time!