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CrossFit Southwest Portland shared an image on Facebook

TESTING NEXT WEEK (Mon,Wed,Thur and Fri)! Keep up the great work GUYS! Calling ALL athletes: Join us next Sat no am class on 5/30 for our annual StarLight WOD/ BBQ & toast to follow. All members are invited and encouraged to come. May 30th! Sat at 5pm! Bring some meat to grill or your favorite clean eating side dish! Time for some CFSWP FUN!

CrossFit Southwest Portland posted on Facebook

Friday WarmUp Row 500m QuickHip 2 Rounds 6 Inchworm+PushUp 8 BootStrap WarmUp DeadLift 1) DeadLift ** Base the percentages from 90% of your 1RM Set 1 75% x 5 reps Set 2 85% x 3 reps Set 3 95% x 1++ reps 2) “Diane” 21-15-9 Deadlift 225/155# (try 60% of set 3) HSPU GroupCoolDown “There are two mistakes one can make along the road to truth – not going all the way, and not starting.” – Buddha

CrossFit Southwest Portland posted on Facebook

As much as 80% to 90% of YOUR success will come from how you approach your eating habits. This will affect not only the way you look – the reason most people workout – but also the way you FEEL with your workouts. An easy way to remember this is that FOOD IS FUEL and is meant to support your activities. Join us for our next Clean Eating Challenge at the kick off on June 7th at 3pm and look and feel your best this summer! Officially register at info@cfswp.com.

CrossFit Southwest Portland posted on Facebook

WarmUp Row 500m 4 PosBarHang 2 Rounds :10 HSH 7 PushUp 7 SupineRow 7 WallSquat 1) Press ** Base the percentages from 90% of your 1RM Set 1 70% x 3 reps Set 2 80% x 3 reps Set 3 90% x 3++ reps 2) Take 20:00 to work on Gymnastic skill(s) 3) Row 500m ForTime (go all out) GroupCoolDown

CrossFit Southwest Portland shared an image on Facebook

CFSWP KidStrong! Our muscle up kid fit members! Both of these kids are in the spotlight this month. They have been coming regularly 2-3x a week to CFSWP KidFit program for over a year and half. Sean can back squat his body weight and Stassi PR’d yesterday with a front squat of 3/4 of her body weight. These kids have worked hard but have had a whole lot of fun over this past year and it shows! Keep up the great work and keep moving forward guys, can’t wait to see where you will both be at this time next year! Consistency is key to unlocking all barriers on your road to success! Great work Sean 12 and Stassi 13! Want your kid off the iPad and his/her road to success this summer? Learn more about our kid fit program for 9-13 yrs old. Wed 3:30pm, Fri 3:30pm and Sun at 1:00pm. 503-810-4722 info@cfswp.com

CrossFit Southwest Portland posted on Facebook

WarmUp Row 600m Cars: Shoulder 3 Rounds 7 PushUp 7 SupineRow 14 Lunge WarmUp Press 1) Press ** Base the percentages from 90% of your 1RM Set 1 65%+5# x 5 reps Set 2 75%+5# x 5 reps Set 3 85%+5# x 5++ reps 2) 21-18-15-12-9-6 HR PushUp KBS 24/16 kg Cool Group $$$ GOAL WORK Ab Challengers do 1/2 your number add 2 today!

CrossFit Southwest Portland posted an article

CrossFit Southwest Portland posted on Facebook

WarmUp Run or Row 600m 1 Len Inchworm 1 Len SpiderMan 3 Rounds 9 PushUp 9 SupineRow 9 GobletSquat 1) BenchPress ** Base the percentages from 90% of your 1RM Set 1 40% x 5 reps Set 2 50% x 5 reps Set 3 60% x 5 reps 2) AMRAP20 10 DB PushPress 35/20# 10 DB Burpee 35/20# Run 200m Cool RestWalk 200m / Roll / Stretch

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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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Greg Hickey published the post The Ethics of Human Movement on Tabata Times
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Function [Rest Day] Fitness- Kettlebell Swings + Burpee Box Jumps http://www.cafitusa.com/function-fitness-may-27th/

CrossFit Surf City posted an article
CrossFit Belmont Heights shared a link on Facebook

http://www.crossfitbelmontheights.com/wodsnblogs/2015/5/25/cfbh-527

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Aliso CrossFit shared a link on Facebook

Tomorrow we do the Hero Workout named "Zembiec", after Major Doug Zembiec, USMC. Maj Zembiec was the Commanding Officer of my infantry company, Echo Company, 2nd Battalion, 1st Marines during the battle of Fallujah. I got to the unit a couple years later, so I did not serve under him, but his reputation and impact were still present. -RJD Below is the citation for the Silver Star which he was awarded posthumously. Silver Star Citation For conspicuous gallantry and intrepidity in action against the enemy while serving as a Marine Advisor, Iraq Assistance Group, Multi-National Corps, Iraq, in support of Operation IRAQI FREEDOM on 11 May 2007. Attacking from concealed and fortified positions, an enemy force engaged Major Zembiec’s assault team, firing crew-served automatic weapons and various small arms. He boldly moved forward and immediately directed the bulk of his assault team to take cover. Under withering enemy fire, Major Zembiec remained in an exposed, but tactically critical, position in order to provide leadership and direct effective suppressive fire on the enemy combatant positions with his assault team’s machine gun. In doing so, he received the brunt of the enemy’s fire, was struck and succumbed to his wounds. Emboldened by his actions his team and supporting assault force aggressively engaged the enemy combatants. Major Zembiec’s quick thinking and timely action to re-orient his team’s machine gun enabled the remaining members of his unit to rapidly and accurately engage the primary source of the enemy’s fire saving the lives of his comrades. By his bold initiative, undaunted courage, and complete dedication to duty, Major Zembiec reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service. http://www.alisocrossfit.com/all-levels/wednesday-5272015

Aliso CrossFit shared an image on Facebook

Libby and Amanda representing @signsrx at @femmeroyalemovement. #alisocrossfit #crossfit #signsrx

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CrossFit Redondo shared an image on Facebook

Well, we had a great 6am crew this morning and we also had Team Magee/Haynes write their time yesterday with a Sharpie (45:05). #mastersathletes

Michael Ray published the post The First Cue for a New CF Athlete on
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Paradiso CrossFit posted an article
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CrossFit Carpinteria posted on Facebook

Adv WOD for Tuesday 5/26/15: Oly: -Power clean + clean - 75% x 4 sets -Snatch balance - 70% x 3 x 2. 75% x 3 x 2, 80 x 3 -Push Press - 80% x 5 x 5 Metcon: Same as Daily (135,95)

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Celebrating Memorial Day with the traditional Murph!!

Trojan CrossFit posted an article
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kakinda posted on CrossFit CSA
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CrossFit Carpinteria posted on Facebook

Burn WOD for Tuesday 5/26: 1) WOD 1- EMOTM-12 min -5 Deadlifts -10 Air Squats *2 min rest 2) WOD 2 - 2 min. AMRAP of: -Abmats *1 min Rest 3) WOD 3 - 2 min. AMRAP of: -Push Ups *1 min Rest 4) WOD 4 - 12 min. AMRAP of: -200 m. row -or- run -10 K2E -10 KBS -10 Burpees

Vault CrossFit shared a link on Facebook

Tuesday, May 26 STRENGTH Deadlift: 2 @ 95%, 3x3 Speed Sets @ 70% WOD 20:00 EMOM M1- ME burpees M2- ME jumping lunges - http://www.vaultcrossfit.com/2015/05/tuesday-may-26/

Vault CrossFit posted an article
CrossFit Carpinteria posted on Facebook

WOD for Tuesday 5/26/15: *2 min: quad mash, scrap mash, couch stretch *1 min: tri mash, banded shoulder distraction 1. Warm Up (200M then: 2 rds: 10 squats, 10 lunges, 10 hang power cleans, 10 press, 5 strict pull ups, 5 pass through a between each movement) 2. Strength: Find Your 20 rep max: -Front Squat 3. Strength: Find Your 10 rep max: -Power Clean 4. WOD 1- 21,15,9 of: -Front Squats (95,65) -Power Cleans (95,65)

CrossFit High Voltage posted an article
CrossFit Cedar Park shared an image on Facebook

Motivation Monday from Lauren Fisher! Get motivated with more inspirational CrossFit quotes here: http://bit.ly/1PiZ1qM

CrossFit FAST posted on Facebook

Happy Memorial Day to Everyone! Great turnout for Murph this morning!!!

CrossFit Hollywood posted on Facebook

Tuesday, May 26th WOD: A. For time: 500 m row B. For load: Deadlift 10-5-3-1-1-1-3-5-10

CrossFit 213 shared an image on Facebook

Great turn out for our annual Memorial Day Murph! These folks spent their morning working their tales off and supporting one another.

Vault CrossFit shared an image on Facebook

We did it! We survived Murph!! Thank you to all of those who have served and sacrificed for our freedom! Happy Memorial Day!! #vault #Crossfit #banditnation #memorialday #wod #murph #friends #family #community #noho #fitlife #boxlife #fitness #igfit

CrossFit North Pasadena shared an image on Facebook

Happy Memorial Day from CFNP. From the bottom of our hearts we thank all veterans who have served this beautiful country. All gave some, and some gave all.

CrossFit Thousand Oaks shared an image on Facebook

Great Murph event today! Well done, everyone!

CrossFit Thousand Oaks shared an image on Facebook

Take time today, time to think about the sacrifices men and women have made to let us enjoy this day. Let's honor the fallen and never forget their sacrifices. And thank you to all who serve or have served.

CrossFit Los Angeles shared a link on Facebook

CrossFit Los Angeles shared an image on Facebook

Our youngest Murpher (a Petranek, of course), and out last man standing. #memorialdaymurph #murph #community #love

CrossFit Sunset shared an image on Facebook

Memorial Murph!!

CrossFit Los Angeles shared a link on Facebook

CrossFit 323 posted an article
CrossFit Carpinteria shared an image on Facebook

Memorial Day "Murph" at the beach. Thank you to all the Veterans that have, will, and do sacrifice for us! Much respect.

CrossFit Los Angeles shared an image on Facebook

We can't unhear the words & stories from our own Mark Semos of SEAL Team Five. We don't want to. And our perspective will never be the same. "Memorial Day is just other day to me. Every morning I wake up and think of my friends who have died. You don't honor those who have died by thinking you're doing a badass workout. You cannot hurt yourself enough during this workout to know what it feels like to be shot to death. Or to have lost a child in combat. You can't destroy yourself enough to know what a wife feels when handed a flag. You honor these people by being a better person. Be a better person." #memorialdaymurph #murph #memorialday

CrossFit Counter Culture shared an image on Facebook

Come join us at Bier Garden for some post Murph fun! #CrossFit #biergarden #community #killcliff

Trojan CrossFit shared an image on Facebook

Wrapping Murph up

CrossFit Heat shared an image on Facebook

Good job on Murph this morning. Thanx to everyone who came out this weekend Don't forget, this week is PR week. Time for the reward after this months work We have a Deadlift PR, as well as Broad Jump and our max effort Handstand work

District 7 CrossFit posted an article
CrossFit Counter Culture shared an image on Facebook

10am Murph in the books! We will be celebrating at Bier Garden afterwards. #murph #crossfitcounterculture #CrossFit #community

Vault CrossFit shared an image on Facebook

It's about to go down! #murph #herowod #fallenheros #memorialday #vault #crossfit #banditnation #community #noho #boxlife #fitlife #poweredbyhylete #pupsandprs #crossfitdogs #dogswhowod #doglife #fitfam

CrossFit Carpinteria posted on Facebook

Adv WOD For Monday 5/25/15: Strength: Max Effort Lower -3x1 ME OH Squat (PR on last rep) -Back Squat- 80% x5x2, 85% x 4x3 Oly: •Power snatch + snatch - 77% x 2 x 4 •Jerk - 80% x 2 x 5 •Clean pull- 98% x 4 x 5 *Catalyst Accessory: -3-4 Lower body lifts at 3x8-12 Metcon: "Murph"

Paradiso CrossFit posted an article
CrossFit Los Angeles shared an image on Facebook

Amazing can't describe enough how today was. #murph #memorialdaymurph

CrossFit Counter Culture shared an image on Facebook

9am Murph in the books! There's still time to see you at 10am! We will be celebrating at Bier Garden afterwards. #murph #crossfitcounterculture #CrossFit #community

CrossFit Central shared an image on Facebook

Awesome morning at CrossFit Central Burnet and CrossFit Central Downtown! Thanks to everyone that joined us for "Murph." Thank you to all of the service men and women that bravely defend our country. For your sacrifice and commitment, we are forever grateful. #memorialday #murph

CrossFit Counter Culture shared an image on Facebook

8am Murph Crew! There's still time to attend the 9am and the 10am class! Also we will see you at Bier Garden at 11:00 to celebrate #CrossFit #crossfitcounterculture #murph

CrossFit Dallas shared an image on Facebook

Home of the free because of the brave. Thank you to all the servicemen & servicewomen who have made the ultimate sacrifice for our country & #freedom. May the family's of the fallen find peace in their loss and happiness in the lives of those no longer with us. Today we had over 130 athletes take on "Murph" to do our part to honor those who have lost their lives protecting our right to life, liberty, & pursuit of happiness. #MemorialDay | #Navy | #AirForce | #Army | #Marines | #CoastGuard | #CFDC | #CrossFit | #Murph

CrossFit Horsepower shared an image on Facebook

Happy Memorial Day!

CrossFit Central shared an image on Facebook

"Murph" begins at CrossFit Central Burnet and CrossFit Central Downtown.

CrossFit Central posted on Facebook

If you are joining us at CrossFit Central Downtown this morning for "Murph" be sure to check the street closures for the Cap Tex Triathlon. We recommend taking I-35 instead of Mopac. We'll see you at 9am! Street Closures: http://austintexas.gov/sites/default/files/files/Transportation/Special_Events/MAP_route_LifeTimeTriCapTex_04142015.pdf

CrossFit Central posted an article
CrossFit Yelm shared an image on Facebook

Remember and never forget! Stop and take a moment 5/25 to say thank you. Class times: 6:30am, 9am, 10am, 11am only

CrossFit Yelm shared a link on Facebook