Archive for December, 2010

Archive of WODs 2010

Ok folks, here’s the archive of the WODs page from the old site.
Use CTRL+f if you are trying to find something specific!

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What Is CrossFit?

CrossFit Salem and Our Methodology:

At CFS we employ the Crossfit methodology as well as many others to build a proven system for effective fitness results.The Crossfit system is “constantly varied functional movements executed at high intensity”… or in simple terms “lots of fun basic movements that change every day and foster your best efforts”. Crossfit is a broad general term and every gym (or box as we call it) is very different. At CFS we have the most experience in the area at creating safe and extremely effective programming, which leads to maximum results. Our trainers include current and former college athletes, exercise science students and graduates, firefighter paramedics, law enforcement officers, and many other backgrounds. With this diversity we have created a unique system that replicates the best knowledge in many fields and is unparallelled in how it motivates and trains you to increase your fitness level. These people have a passion for fitness and community, and we think you’ll see that is shows!~

The Crossfit Salem system uses all of the following training tools to create the most well rounded fitness available:

  • Weight Training

    • Power Lifting
    • Olympic Lifting
    • Anaerobic movements to build muscle

  • Metabolic Conditioning (Metcon)

    • Cardio drills
    • Interval training (Tabata)
    • Running/Rowing

  • Gymnastics

    • Bootcamp style drills (push ups, sit ups, etc)
    • Gymnastic Ring Training
    • Floor Work (Handstands, etc)

  • Speed and Power Training

    • Sprints
    • Sled Drags

  • Flexability

    • Mobility Training
    • Athlete Stretching Regimes

  • Fun Stuff

    • Tire flips
    • Sledgehammers

  • Old Style Conditioning

    • Kettle bells
    • Medicine Balls

With this variety of training tools you will not get bored and quit, therefore having the best chance of success! With all these movements there is a progression with beginner, intermediate, and advanced versions of the movements. You will start with basic human movements and when those are perfected a load and intensity will be applied.


The Generic CrossFit Defination:

CrossFit is a principal strength and conditioning program. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We have used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Currently there is over 900 CrossFit gyms worldwide and growing.

“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.” Note: you will not learn how to program a computer at CFS! :)

For more information see our parent site

You should read this article, “What is fitness”… it’s powerful!

What Is Fitness


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CrossFit Defined

World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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Schedule & Fees


If you are new to CrossFit training please feel free to call or simply drop in to any of these classes, staff and trainers are very friendly and we can show you the facility and get you started on your free week of membership at any time!

  • WOD = Workout of the Day (CrossFit training)
  • Basics = Fundimental movement classes, a great place to start crossfit! (runs at the same time as regular WOD classes).
  • Free WOD = Free Crossfit! This is a great place for new people, Free WODs are basic movements only!

We all typically do the same “WOD” or workout every day. The workout is scaled to one of three intensity levels A, B, or C depending on your fitness level. Using these techniques and knowledgeable trainers we customize your training to challenge you without going overboard. You will not challenge yourself in the same way, that is one reason CrossFit works so well.



Our monthly plans range from two days of training per week to unlimited days of training. Our policy is that to start at CFS you pay two months up front and roll to automated monthly payments after that.

CrossFit Salem Packages include:

  • Unlimited CrossFit Classes – $135/month
  • 3 days of training per week – $99/month
  • 2 days of training per week – $85/month
  • CrossFit Punch card = 5 pass is $60 ($12/class), 20 pass is $200 ($10/class).
  • CrossFit Drop In = $15/class
  • 1 on 1 Personal Training available @ $50/hr. (6 session minimum)
  • CFS Kids = $50 per month (per kid) for non-members, $40 per month for CFS members. Or use a punchcard.


  • $20 off per month for Active Military, Police, Fire, First Responders, Corrections (only on Unlimited)
  • $20 off per month for a 1-year commitment (only on unlimited)
  • $20 off per month for full-time students of any level school (all monthly packages)
  • Add a dependent (spouse included) = add only $50 a month to any package.
  • One discount only, no stacking.

Crossfit Salem has a proven system that works, we have been doing this since 2008 and have more cumulative experience with functional movement that any other option available. If you are tired of the typical gym experience… try Crossfit Salem today! We don’t have gym trolls, ineffective machines, impersonal swipe cards, or the dreaded sign up fees and contracts… we do have lots of great members that got in better shape when they left that stuff behind. Skip the distractions, start Crossfitting! You deserve a place that knows your name, your goals, your limitations, and the uses that information to create the best fitness path possible to exceeding your expectations!

Sign up for a membership today!

(using the above link please completely fill out your profile information, the default membership is your 2-hour intro for $50. If you do not want the intro just drop in and get started!). Use a free week to try our classes!

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Crossfit Salem is a 4,300 sq. ft. space that houses functional fitness equipment to provide constantly varied movements executed at high intensity. This is a purpose built facility that has been designed to host up to 40 people doing Crossfit at one time. One step in the door and you will know that we mean business. We are proud to offer this service to the Salem area becaues there are very few options for people that want to get in excellent shape for a reasonable price without all the distractions of a typical gym experience.


  • We employ medicine balls, dumbbells, kettlebells, and olympic weights in limitless combinations to provide strength training and functional fitness.
  • Crossfit Salem separates itself completely from other gyms with our extensive use of the pull up structure. We use bands to allow anyone to do an assisted pull up. This structure also provides for muscle ups, ring dips, ring push ups, and a variety of other excellent training drils. The replacement of the pull up with “gravitational machines” has done a huge disservice to people in search of fitness. We believe that reestablishing your basic need to pull your weight up over an object is essential to becoming functionally fit.
  • While other places may have leather couches and smoothie machines we prefer the look of graffiti art and an industrial setting. In this environment you can get your intensity up and enjoy a real workout for a change. Leave the couches and potted plants to the globo gyms, this is what a real gym looks like!
  • Our kid friendly room has all the things they need to keep them occupied while you concentrate on the best workout you can get.

Just so you know when you get here what the building looks like…


Thanks for learning more about Crossfit Salem, the next step is to come try it out! Click here for directions to our gym!

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Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


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Contact Info

  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

WOD Guidelines (workout 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!

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