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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 email@example.com or call 503-810-4722
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.
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/
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
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?
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.
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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