Archive for March, 2011

CrossFit Salem WOD: Wednesday 3-16-11

Open Sectionals WOD: AMRAP 10:00

  • 30 Double Unders
  • 15 Power Snatch (ground to overhead), 75/55 lbs.

This is the first of 6 WODs that we will do with the rest of the world every week on Wednesdays and Saturdays as a competition to see who is the fittest man/women in the world. We can scale this to anyones abilities by lowering the weight and doing single unders instead of double unders. Single unders are simply “jumping rope”. Even if you care nothing about competition, this is still a great way to burn some calories and get a good workout.

The theory is that if you train in the same methods as the fittest people you will increase your own fitness significantly, that is our belief. We see this every day at CFS, try it and you will improve your overall health and wellness. See ya soon!

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CrossFit Salem WOD: Tuesday 3-15-11

10-20-30-20-10 reps for time of:

  • Double Unders
  • Overhead Squats
  • Burpees

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Ultimate Style Control

Zephyr, the March 2011 Theme Club release, features an impressive assortment of stylistic tools, ranging from its completely transparent base, to an extensive array of Color Chooser controls.

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Fusion with MegaMenu

Fusion has been expanded with MegaMenu features, ranging from the ability to group Child items inline, to being able to use multiple columns – up to four, as well as extensive custom width controls.

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72 Widget Variation Combos

Widget Variations form the core of the stylistic individualism of Zephyr, with 18 widget variations. They can be compounded together to an impressive 72 possible combinations.

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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!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

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