Rise and Shine
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 Divebombers
10 Wallballs
10 KB Swings
WOD “Strength”
Shoulder Press
3 x 3 x 3 x 3 x 3
After Party
For Time
1000 Meter Row
50 Wallballs (20/15)
30 K2Es
Bobby post WOD......
Forging Elite Fitness
Posted by adam.nelson | Under WOD (Workout of the day) Monday Feb 8, 2010Stop in and try a FREE Workout today!
Posted by adam.nelson | Under WOD (Workout of the day) Friday Feb 5, 2010Rotten to the Core
Pre-game
CFCB Warm-up
2 Min Jump rope
10 KB Swings
10 Divebombers
WOD
3 Rounds for time of
30 Sit-ups
20 SDHPs (95/65)
10 Ring Dips
After Party
500 Meter Row for time
-Then-
Max Plank Hold (3x)
Check out the World’s Strongest Man as he Clean and Jerk’s 580lbs!!
We will be ordering t-shirts and sweatshirts this weekend. If you want custom colors you must let us know by Friday.
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Feb 4, 2010Insane Voodoo Monkey
Pre-game
CFCB Warm-up
2 Min Jump Rope
5 Pull-ups
10 KB Swings
10 OHS (pvc)
WOD
“Death by Pull-ups”
1 Pull-up the 1st min, 2 the 2nd, 3 the 3rd,………
Workout terminates when you can no longer do the alloted number of pull-ups in the given minute.
After Party
Max Double Unders in 5 Min
Even Loki looks small in a 500lbs tire...
No Contracts…..First Month free to all new CrossFitters
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Feb 3, 2010Any Way You Want It
Pre-Game
CFCB Warm-Up
2 Min Jump Rope
20 Lunges
10 KB Swings
WOD “Strength”
Split Jerk
1 x 1 x 1 x 1 x 1 x 1
After Party
3 Rounds for time:
10 Divebombers
20 OH Walking Lunges (45/35)
30 Box Jumps
Dr White gives a presentation on remaining injury free during Saturday's potluck at CFCB
Forging Elite Fitness
Posted by adam.nelson | Under Coming Soon! Tuesday Feb 2, 2010I’m On A Boat!!!
Pre-game
CFCB Warm-up
2 Min Jump Rope
20 Squats
10 KB Swings
WOD
5K Row for time
After Party
Max Ring Dips (2 Min)
-Rest-
Max KB Swings (2Min)
-Rest-
Max Jumping Squats (2 Min)
CFCB training the ANIMALS that are Scarborough High School Wrestling!! It's been a blast working with you guys/gals....keep kicking ass!!
Stop in and try a free Workout today!!
Posted by adam.nelson | Under WOD (Workout of the day) Monday Feb 1, 2010Badge and a Gun
Pre-game
CFCB Warm-up
10 Dive Bombers
10 KB Swings
10 Wallballs
5 Pull-ups
2 Min Jump Ropes
WOD “Danny”
AMRAP in 20 Min
30 Box Jumps (24″/20″)
20 Push Press (115/75)
30 Pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
After Party
50 Double Unders
Foam Roller/Stretch
Pics from the 1st Annual Portland Indoor Rowing Champioship
The Women's Heat
The Champions
I would like to recognize our partners for helping us make this event a success Portland Community Rowing Assocition, Heritage Family Chiropractic, Reliv, the athletes, CFCB staff and volunteers; Thank you all for the participation and support this was a great community event and we all should be proud. Next year will be even bigger!!!
Posted by nboorjian | Under Coming Soon! Saturday Jan 30, 2010Indoor Rowing Championship tomorrow!! Come stop in and cheer on the competitors!!
Posted by adam.nelson | Under WOD (Workout of the day) Friday Jan 29, 2010Pre-game
CFCB Warm-up
10 Divebombers
10 KB Swings
10 Front Squats
2 Min Jump Rope
WOD “Strength”
Hang Clean
3 x 3 x 2 x 2 x 2 x 1 x 1
After Party
3 Rounds for Time:
3 Reps*
10 Pull-ups
10 Hollow Rocks
*1 Rep = 1 Tire Flip and 3 Box Jump Burpees
Small preview of what's to come........
This Saturday is the 1st Annual Portland Indoor Rowing Championships!! Check the Events page for more info!
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Jan 28, 2010Pre-game
CFCB Warm-up
10 Burpees
10 KB Swings
10 Lunges
WOD
For time
1000 Meter Row
15 Ring Dips
20 KB Swings (55/35)
30 Burpees
20 KB Swings
15 Ring Dips
1000 Meter Row
After Party
50 Back Extensions
50 Sit-ups (ABMAT)
Leif takes a break from wallballs to ponder life......and CrossFit!
First Month free to all new CrossFitters……and NO CONTRACTS!!
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Jan 27, 2010Pre-game
CFCB Warm-up
10 Wallballs
10 KB Swings
10 Lunges
5 Pull-ups
2 Min Jump rope
WOD
AMRAP in 18 Min
3 Curtis P’s (75/45)
5 Pull-ups
7 Box Jumps (24″/20″)
After Party
500×2 Row
30 Second rest between sprints
What a real fitness facility looks like.........
