CrossFit Hood River

KSTAR MOBILITY WOD

A1: Cuban Press, 2 Sets of 5
A2: Skin the Cat, 2 Sets of 5
A3: Bear Crawl, 2 Sets of 1 lap

AMRAP 1 min/4 Min Rest
Row (Calories)
Pullup
Jumping Lunges
Benchpress 65% 1RM
Burpees
Box Jump

NIGHT WOD
HooverBall

If you haven’t been to the gym in the last day or so, you haven’t seen the new exciting addition to the gym floor. UPSTAIRS!!

We will be starting MOBILIZE classes with our very own Randee Bowder, starting next week.

Mondays at 6PM
Thursdays at 10AM

The first week is free so come to a class and check it out!!!

William Li presents a new way to think about treating cancer and other diseases: anti-angiogenesis, preventing the growth of blood vessels that feed a tumor. The crucial first (and best) step: Eating cancer-fighting foods that cut off the supply lines and beat cancer at its own game.

Row 3K – through below sequence
20 Row Strokes
1 Rope Climb
15 KB Swings1.5/1

KSTAR MOBILIZZZZE

A couple announcements:

• 1) The Thursday WOD will be in the sand this week. We’ll plan to meet at the MARINA BEACH. This will be for the THURSDAY NIGHT WOD AT 5:30.
• 2) The Adventure Race is allllmost officially approved and good-to-go. And guys, it is going to be awesome. I am really excited about this race.
  Keep OCT 2ND open on your books for this one.

Today’s WOD
2 Rounds
10 Thruster 85/115 + 100M Sprint
Jog 400 Backwards

10 Power Clean 85/115 + 10 Slamball
Jog 800M

10 Deadlift 225/175 + 10 Pullup
50 Double Unders

SUNDAYS MOBILITY WOD HERE

TODAYS MOBILITY WOD HERE

And tomorrow we’ll be working on this movement…. Am I kidding or not kidding, you tell me.

Think you’re jerkin a lotta weight? Check out Aimee Anaya. Granted she does compete in this stuff, but this is 255.2 lbs that she successfully jerks..

KSTAR Mobility WOD for today! – stretch your butt. literally.

CLOSED MONDAY
So tomorrow is a holiday! We’re going to go ahead and take the day off around here. We’ve been doing a lot of work to improve the space over the weekend, so Monday, we will rest. Send me a text if you really need to get in and get a little work done. My number is 541-490-0939. Otherwise. See you Tuesday!

Post-Night WOD events meeting. Tuesday evening at 6:30 we will meet to discuss all of the upcoming events. If you’d like to get involved or be included, send an email or show up at 6:30. The agenda will be the following events:

Fight Gone Bad
Amazing Grace
Hawthorne Hustle
MetroDash
Hood River Throwdown Adventure Race

I’ll be announcing Fall hours early this week. Also, the next 101 class (previously known as On-Ramp).

Mobility Class starts soon. The first 2 weeks of Mobility class will be free. Be sure to check out a time or two while it’s FREE!

have a great holiday everyone!

Hey everyone! Saturday, we know, is usually a team day! We won’t disappoint today. Get ready to team up to get some stuff done. This will be a great way to kick off the long weekend. See you there.

ANNOUNCEMENT:
Fall Hours and CrossFit 101 will be starting September 13th. Next week I’ll make several announcements regarding hours, new pricing, and all new CrossFit 101 (replacing On-Ramp), a new mobility class, and even some new fun equipment. Get ready for a good winter at the gym…

Reminder we have a few events coming up
Hawthorne Hustle
Fight Gone Bad
Hood River Throwdown

please feel free to ask questions. We will kick off fund raising initiatives next week for above events.

GET A FREE NUTRITIONAL ANALYSIS!
If you’d like to be a case study for me please download this food log and log 1 week of food. Please also either email me or post to comments so I can keep track of who is doing this. First 20 people to respond win.

Okay so the workout already:

A1: Press. 3 Sets of 2-4 @ 3010
A2: Heavy KettleBell Swings 3 Sets of 10
A3: Kneeling Stand-ups. 3 Sets of 6/6

C: Team of 4 WOD – One Works at a time
Row 4000M (all players rotate at same mileage)

then (1 per station, all players rotate at the same time)
200 Pullups
200 Pushups
200 Situps
200 Squats

then (relay)
Run 2 Miles (all players rotate at same mileage)

TODAYS KSTAR MOBILITY WOD HERE

A week in review below:

Okay, it’s already over, but in case you were wondering…

B1: Pullup Negatives (with rope in one hand) 3 Sets of 2/2
B2: Reverse Push-Ups. 3 Sets of 4

AMRAP 20 Min
10 Overhead Squats
20 Toes To Bar
30 Situps

And ol’ kstars mobility

This past weekend I was in Portland to do a little bit of Gymnastic Strength training seminars. Ido Portal ran these and I learned some good movements that I’ll begin introducing as soon as I get back to the gym.  Here is a video of Ido.