CrossFit Hood River

Kelly’s in town today. See you all tonight.

Kelly
5 Rounds for time
Run 400 OR Row 500
30 Box Jumps 24/20
30 Wall Ball 20/14

If this guy can do it. You can definitely do it.

Heres a few sources for some ideas. Bring something cool to the party!!

Catalyst Athletics Recipe Archive

PaleoPlan Recipes

More Recipes straight from the Paleo guy himself

Living Paleo recipes

I have a few announcements, in no particular order…

1) tonights workout is FRAN. we all love to hate her. please come. Get your FRAN time, and push hard here. She fights back.
21-15-9
Thrusters 95/65
Pull-Ups

I like to call it franxiety — you should have a little, it’s good for you. Come bring its. This is as classic CrossFit as it gets.

2) Ben from the Hood River News will be here tonight. Make me look good you guys. Good form, move fast, move weight!

3) GRAND OPENING THIS SATURDAY. 5pm. There will be a workout at 5:30, if you don’t make the 9am class you can work out then! Bring a dish, paleo please! We’ll be going til 10pm, so pop in anytime.

Here’s what we’re looking for guy. Be strong

Fran from Hollis Molloy on Vimeo.

Hang Power Clean
1-10-1-20-1-30

Rest 5 Min

6 Rounds for Max Watts
Row 30 Seconds
Rest 90 Seconds

On Ramp Day 2

More ON RAMP

Wayne that KB looks great with your shirt!

Rob goin heavy. And UP

Great idea on the weight belt Morgan. Pullup Bands have multi-uses around here now!

“Emma”
2 Rounds for Time
2 Handstand Push-Ups
31 Box Jumps
2 Pull-Ups 50/25
31 Burpees
2 laps Overhead Lunges 35/25
31 Inchworms (round 1)  31 Row strokes for max avg Watt (round 2)
2 Snatch 75/55

On Ramp Starts strong. BASELINE!

Welcome back Adam

Jen finishing Baseline.

Gym Art by Tony

Happy freaking Birthday Emma

Nice weight Christine

Push it Emma. It's your Birthday

Lunge with tanks for time

Inchworms FOR TIME. what?!

Spend 1 minute at each station for 3 rounds

1) Slam Ball 25/12
2) Rope Climb / Body Row (parallel to ground)
3) Back Squat 115/80
4) Kettlebell Swing 1.5/1
5) Row
6) Rest

POSTED TO THE RIGHT>>>>

6:15 AM  – Tues, Wed, Fri
9:00 AM  – Mon-Sat
12:00 PM  – Mon, Wed, Fri
4:30 PM  – Mon, Tues, Thurs, Fri
5:30 PM  – Mon, Tues, Wed, Thurs
6:30 PM  – Wed

Plan your week of pain! RESERVE YOUR CLASS HERE. Class size is limited to 12 so PLEASE reserve your slot in the classes you plan to attend for the week. Cancel 24 hours in advance if at all possible.

Another way to read the schedule

MONDAY: 9am, Noon, 4:30pm, 5:30pm
TUESDAY: 6:15am, 9am, 4:30pm, 5:30pm
WEDNESDAY: 6:15am, 9am, Noon, 5:30pm, 6:30pm
THURSDAY: 9AM, 4:30pm, 5:30pm,
FRIDAY: 6:15am, 9am, Noon, 4:30pm

Please help me in welcoming Christine into a coaching role here at CFHR. She’ll be taking on some of the 9am and 4:30pm classes, and all of the noon classes! Thanks Christine!

The new schedule will be announced later today! I’m adding class times, and adding a trainer! Christine will be coaching some of the mid-day classes. Stay tuned for added classes at noon and 4:30!

Teams of 3, 12 rounds
Sprint length of gym
4 Burpees
Bear crawl back
4 Jump squats
rest while partners go

Finisher:
4 x 12 GHD situps

Sheldon gettin ready to Double Under

GHD situps by our very own Bob

Emma and Bob are bears

Nice Bear Crawl Heidi

Cindy
AMRAP 20 Min
5 Pullups
10 Pushups
15 Squats

The Army guys helped out today with the unloading of 750lbs of Kettlebells into the gym. I just wonder, how would UPS normally unload this if we didn’t happen to have tanks and giant Star Wars vehicles on site??