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.........
Sign up for the 1st Annual Portland Indoor Rowing Championship today!!
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Jan 26, 2010Pre-game
CFCB Warm-up
10 KB Swings
20 Walking Lunges
2 Min Jump Rope
WOD “Strength”
Deadlift
4 x 4 x 4 x 2 x 2
After Party
For Time
21-15-9
K2E
Burpees
Hollow Rocks
Just some of the crew from yesterday's evening class...well done everyone who did yesterdays WOD!!
1st Annual Portland Indoor Rowing Championships this Saturday!! Registration ends this Thursday!!
Posted by adam.nelson | Under WOD (Workout of the day) Monday Jan 25, 2010Pre-game
CFCB Warm-up
10 Burpees
10 KB Swings
10 Wallballs
WOD
“KELLY” on a boat
5 Rounds for Time of
500 Meter Row
30 Box Jumps (24″/20″)
30 Wallballs (20/15)
**THIS IS A VERY RUGGED WORKOUT AND WILL BE MODIFIED ACCORDINGLY**
After Party
Foam Roller/Stretch
Forging Elite Fitness
Posted by adam.nelson | Under WOD (Workout of the day) Saturday Jan 23, 2010Pre-game
CFCB Warm-up
10 O.H. Squat
10 Kb Swings (16kg/12kg)
10 Situps (abmats or GHD if comfortable)
10 Ring pushups
WOD
Warmup 5, 5, 3, 2, 1 (to 10% of your work weight)
High Hang Power Snatch
3 x 3 x 3 x 3 x 3 x 3 x 3
Work to your maximum ability
After Party
Winter “Nancy”
5 rounds for time
Row 500 meters
15 Overhead squats (95/65)
Stop in and try a free workout today!!
Posted by adam.nelson | Under WOD (Workout of the day) Friday Jan 22, 2010Pre-game
CFCB warm-up
10 Burpees
10 KB Swings
2 Min Jump Rope
WOD
Row Ladder
20-22-24-26-28-26-24-22-20
After Party
For time
21-15-9 of
Wallballs (20/15)
KB Swings (55/35)
Hollow Rocks
First Annual Portland Indoor Rowing Championships, Jan 30th!!
Posted by nboorjian | Under WOD (Workout of the day) Thursday Jan 21, 2010Pre-Game
CFCB Warm-Up
2 Min Jump Rope
20 Squats
10 KB Swings
10 OHS (PVC)
WOD “Strength”
OHS
4 x 4 x 2 x 2 x 1 x 1
After Party
Alternating Tabata 8 min
Push Ups
Jumping Squats
We Will Help You Reach Your Fitness Goals!
Posted by nboorjian | Under WOD (Workout of the day) Wednesday Jan 20, 2010Pre-Game
CFCB Warm-Up
10 Burpees
10 Wall Balls
5 Pull Ups
2 Min Jump Rope
WOD
3 Rounds for time
30 Calorie Row
20 Pull Ups
10 Man Makers (35/20)
After Party
Agility Ladder Drills
