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What Is CrossFit? CrossFit is a principal strength and conditioning program. Our program delivers a fitness that is, by design, broad, general, and inclusive.

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CrossFit Kids CrossFit Salem is now an official CrossFit Kids affiliate as well!  We scale load and intensity; we don’t change programs. The needs of our preschoolers and our high school wrestler differ by degree not kind.

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About Us Our success is attributed to friendly and patient trainers coupled with positive relationships with each client.

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Nutrition Why is nutrition important? Why should you care what goes in your mouth every day? All our members get free nutritional education so they can make good decisions in everyday life.

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We are located at 1745 SE 25th St. in the Airport Business Park     Directions     Google
 
Call (503) 931-7727             Email: andy@crossfitsalem.net
 
New?     Drop in to any class to start your free week of training!      What to Expect
 
Visiting CrossFit'ers:     Drop in anytime and "get your WOD on!"      Options

Classes:

  • 9:00a Free Saturday Class
  • 10:00a Free Saturday Class
  • 11:00a Competitor Class (not free, $15 drop in or use your membership)
    • WOD 1: "Lynn" 5 rounds for max reps: BW Bench Press, Pull Ups
    • WOD 2: 1RM Overhead Squat
    • WOD 3: AMRAP 15:00: Run 200m, 10 GHD Sit Ups, 50 Double Unders
WOD 1: 100 Burpee Box Jumps (24/18", 15:00 max)

Scaling Groups: A: 50 B: 75 C: Rx E: Hand release

 

Regular WOD 2: AMRAP 12:00

  • 15 Push Press (45/25)
  • 15 Squats

 

Advanced WOD 2: AMRAP 12:00

  • 15 Power Snatch (95/65)
  • 15 Front Squats (95/65)

Notes: Bar below the knee on each snatch, no racks.

 

$$: Run 1200m


WOD 1: AMRAP 6:00
  • Back Squat (Bodyweight, scale as needed)

WOD 2: AMRAP 20:00

  • Row 300m
  • 15 Push Ups
  • 15 Box Jumps (24"/18")
  • 15 Kettlebell Swings (53/35)

Scaling Groups: A: KB 26/18 B: 35/26 C: Rx E: 70/53, 30/24" BJ, HR P.U.

$$: 40 Toes To Bar


WOD 1: Press 2-2-2-2-2-2-2-2

Note: 60 seconds rest between sets. Record 2-RM.

 

Regular WOD 2: AMRAP 12:00

  • 9 Burpees
  • 9 Overhead Squats (75/55)

Scaling Groups: A: PVC/PVC B: 45/35 C: Rx

 

Advanced WOD 2: AMRAP 12:00

  • 3 Muscle Ups
  • 6 Overhead Squats (135/95)

 

$$: 800m Run


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Upcoming News & Announcements

 

Febuary 1st: 1st day to register for the 2012 CrossFit Games Open Sectionals, register here!

February 22nd: 2012 CrossFit Games Open Sectionals start! First WOD is released.

 

Testimonials

"I'm not as sore as I thought I'd be...just "good" sore! I can still get out of my desk chair without help...that is a good sign!" - Jill

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crossfit-journal

CrossFit Journal

The CrossFit Journal is a fitness, health and lifestyle publication dedicated to the improvement of athletic performance and quality of life.

Download a free issue!
crossfit-kids

CrossFit Kids

CrossFit Kids is not simply a scaled down version of CrossFit, it is CrossFit geared and designed for a special population and the specific developmental needs of that population (nuerological, cognitive, motor). 

Go to the official CrossFit Kids site!

Contact Info

General Rules for WODs (workouts of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!