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Thursday: WarmUp Run or Row 400m 1 Len BearCrawl 1 Len CrabWalk 3 Rounds 7 HollowRock 7 SupermanRock 1) ForTime 4 Rounds 5 HSPU 100m ShuttleRun Rest 3:00 4 Rounds 15 MedBallSitUp 15 BackExt (on floor, a superman) Rest 3:00 4 Rounds 15 WallBall 20/14# 15 BoxJump 24/20″ Cool Roll Remember we are closed Friday and Saturday. See you tomorrow and Sunday at 3:00pm.
Anyone interested in a 2014 Season Pass for the “X-Dog Events”? We have a friend that is looking to sell her pass. Contact firstname.lastname@example.org for more info. Retail value of $140, selling it for $70. The pass covers the entrance fee for all of the X-Dog Events for the entire year, these Season Passes were sold out in January. More information on the events can be found at http://www.xdogevents.com/ and a list of this year’s events are also listed below: 06/07: Pine Hollow Paddle (Tygh Valley Event – normally a $15-35 event) 06/15: Mt. Hood Scramble (White River Sno Park event – normally a $47 event) 07/20: McCubbin’s Gulch Scramble (McCubbin’s Gulch event – normally a $25-30 event) 08/03: Whine on the Vine (Hillsboro event – normally a $27 event) 09/14: Ole’s Assault (Astoria event – price TBD) 09/21: Ride-Row-Run (Maupin event – normally a $55-80 event) 10/12: Great Pumpkin XC 5K (Dayton event – price TBD) 11/15: Kevin’s Cup XXIII (West Linn event – price TBD) 12/07: Ho Ho 5K (Tigard event – price TBD)
SUMMER SIZZLE 2014 COMP is almost full, sign up now to get in. There are only 16 spots left for Summer Sizzle. If you have signed up and have not paid yet, your spot will get dropped. 2 more teams left for female RX, female scaled is full, 2 more teams left for male RX and 4 teams left for male scaled. If you’d like to compete but your division is full, please join our wait list as teams may drop out. Some of you have registered and your partner has not. This does NOT ensure your team a spot to compete. BOTH team members must be registered to secure your team’s spot in Summer Sizzle!
Saturday’s WOD in all it’s glory! 9:00am CF w/Jen K Warm-up: Row 500m Mobility: hamstrings Dynamic stretching: 1 lap high kicks 1 lap butt kicks 1 lap high knee walk 5 inch worms w/ push-ups WOD: 21-18-15-12-9-6-3 Push press (95/65) KB swings (32/16kg) Wall balls (20/14#) *run 200m between each round Roll and then roll again and again.
Save The Date: Calling all CrossFit SW Portland athletes, join us for our… What: Annual StarLight WOD When: Saturday, May 31st 6:30pm. Where: CFSWP Paleo BBQ/Potluck to follow WOD! Bring a friend to join in on the fun for this free wod (we can scale it for them), some meat to grill and or your favorite paleo dish.
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