"A Community that SWEATS Together, STAYS Together."
We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.
OTHM Pull Up Throw Down (Ladder)
3 K Run
1 RM Front Squat
Partner Black Jack
Air Squats and Push Ups
15:00 Minute Rope Climb Work
3x2 Legless Rope Climbs followed by 3x3 Standard Rope Climbs
SDHP (155/135/115) & (115/95/65)
100 M Sprint
Hang Squat Clean
100 M Sprint
In addition, we are running a $28.00 special for the month of February, so if you know of anyone that has been on the fence, this would be a great opportunity for them to come check us out (please have them contact us for further details)!
Please let us know if you have any questions and as always we love getting your feedback!
1 Snatch Grip DL
1 Hang Snatch
1 OH Squat or P. Snatch
@60% of 1 RM P. Snatch
4 Rounds For Time
15 Russian KB Swings (70/53/44) & (53/44/35)
10 Ring Dips
250 M Row/.35 Bike
Something Yummy When You Need A Snack, Easy to Make, Cheap and Won't Leave You Feeling Guilty....Enjoy!
Max Reps in 2:00
Jumping Pull Ups
3 x 4:00 Minute AMRAPS
Rest 2 minutes between rounds
rep scheme is 1-2-3-4
Go all the way up to 4 reps of each movement and then repeat starting with 1 rep until 4 minutes are up.
HSPU (C-Deficit, S-Regular, A-Scaled)
Pistol Squat (C-44, S-Regular, A - Scalled)
(C-26, S - Regular, A-Scaled)
Turkish Get Ups (70/53/35) & (44/35/26)
Man Makers (45/25/15) & 30/20/10)
Shoot Throughs (Through & Bask is 1 rep)
Burpee Box Overs (Over and Back is One)
Perform WOD First....Then
3 x 15 GHD Situps or (3 x 30 Sec Hollow Hold)
3 x 15 Back Extensions or (3 x 45 Sec Superman)
30 Snatches for Time (135/95)
20 Ab Mat sit ups between sets
25 Single Arm KB Swings (44/35) & (35/26)
20 Burpee Box Jumps (30/24) & (24/20)
15 Ring Dips
10 Med Ball Squat Cleans (25/20 & (20/14)
5 Muscle Ups (3 Ring Rows/3 HRPU) = 1 MU
50 Double Unders
3 Legless Rope Climbs (2 Seated Rope Pulls = 1 LRC)
40 Jumping Lunges
2 Legless Rope Climbs
30 Air Squats
1 Legless Rope Climb
500 M Row/.75 Bike
Max Effort Sled Push LOB
4 LOB Sand Bag Carries
35 Thrusters (45/35)
15 Pull Ups
4 x 8 F. Squat @ 70% of 1RM
DL (275/225/185) & (185/155/105)
HSPU or HRPU
Quick reminder for everyone that our team deadline for registering for the Shamrock run on the Waterfront is this Wednesday the 22nd. If you have not yet registered, please take a minute and get it wrapped up. Our team registration number is 4560. We have a great group thus far, so don't miss out on some laughs, clam chowder, and a beverage! Oh yeah and a little running:)
If you are just hearing about this go to http://www.shamrockrunportland.com/ to learn more about the event and click on the Yellow Sign Me Up tab to get started. Don't forget to enter our team #4560 to receive your discount. You can choose the 5k, 8k, or 15K.
Don't forget your running shoes:)
Kevin Ogar, is a CrossFit coach at CrossFit Unbroken in Denver Colorado. He is a highly respected trainer and athlete. Unfortunately, this past weekend at The OC Throw Down, an extremely competitive CrossFit Competition in Southern California, Kevin failed a snatch attempt. He separated his T-11, T-12, and severed his spine causing current paralysis from the waist down. He is in and out of surgery, but from what I have heard he has no-voluntary movement below his belly-bottom. Kevin also is uninsured and as you can imagine the medical costs of this injury will be very expensive. Barbells for Boobs has set up a website where you can help fundraise for Kevin. Doesn’t have to be much, anything helps whether its money, prayers, or sharing the website so more people can help. Here’s the link:
I’m sharing this information to help raise funds for Kevin so he can get the medical attention he needs, but also to remind you that CrossFit is a sport, it can be dangerous, and it can cause injuries. I’m not trying to scare anyone off, and to be honest the chances of this happening are extremely rare – people are calling it a freak accident. However, these accidents happen. Kevin is an elite CrossFit athlete and was snatching a great amount of weight, but this can happen to anyone. As we go through our motions in the gym we really need to be cautious of those around us and ourselves.
Form comes first! If you have to slow down, use a PVC pipe instead of a barbell, whatever you have to do to stay safe, do it. Don’t let your ego destroy your ability to workout. Also, listen to your coaches! If they tell you not to go so heavy or to do a progression they aren’t trying to degrade you, they are helping you stay safe and get a good workout in. Perfect form is commonly neglected and so hopefully this can remind you of how extremely important it is. Listen to your body, if something doesn’t feel right, or you don’t think your doing a movement correct ask a coach.
Stay safe and work hard!
OLY Class: Snatch
2.6x3 High Hang Snatches (squat if possible); rest 90 seconds
3.15 mins to work to a heavy one rep snatch.
1.Complete 30 snatches and 30 burpee over bars as quickly as possible and it is your
choice how you want to break up the snatches and burpees.
2.OHS or Back Squat 3x10. Rest 60 seconds; weight should be light to moderately light and fast.
I just wanted to give everyone a heads up that Bri will be teaching this Saturdays 9:00am class. As always her focus will be on strength and barbell movements
The BCF Team!
Back and Forth Between
3 Max Unbroken DU Attempts
10 GHD Sit-Ups/30 Sec Hollow Hold/15 Abmat Situps
*15 Minute Time Cap
16 Pistol Squats
8 Ring Dips
16 A Squats
3x3 Back Squat @ 90% of 3RM
20:00 Minute Partner AMRAP
One partner is doing slam balls while the other is working their way through the AMRAP when either partner can't do anymore reps they switch.
Score = Total Ball Slams & Total Rounds Completed
30 Pull Ups
40 Jumping Lunges
30 KB Swings (70/53) & (44/35)
20 Plyo Box Push Ups
So take a look back whether you just started a month ago or have been with us since the high school weight room and remember how far you have come. Thank You for all of your sacrifices and support and I can't wait to see where we take our little farm barn from here!
To learn more about Ryan's band ILL LUCID ONSET go to http://www.reverbnation.com/illlucidonset .
Good Luck Ryan and we look forward to the show on the 31st!
4 x Max Effort Shoot Throughs in 30 Sec.
4 x Max Effort Strict Pull-Ups in 30 Sec.
Rest 60 Seconds between each effort
8 Minute Ladder
7 Minute EMOM
1 Power Clean
1 Push Press
1 Power Clean
1 Push Jerk
Run 400 M
30 Box Jumps (24/18)
30 Wall Balls (20/14)
20 Minute EMOM
2 Power Snatches
(Focus on form over weight)
Every Rest=5 Snatches
3 Controlled Skin The Cats/5 Ball Ups/7 Controlled Knee To Chest
Max Effort Strict HSPU
3 x Max Effort 500 M Row
Rest 2:00 minutes between effort
5 RM Front Squat
2x5 @ 90% of 5 RM
Max Rounds 10 Minutes
20 Wall Balls
20 Pull Ups