Archive for June, 2011

***** Northwest Regional Competition Update *****

So in case you live in a cave in Russia and you didn’t know… CFS has an amazing team that competed this last weekend in Washington at the CrossFit 2011 NW Regionals, we were invited because of our performance in the sectionals and represented Salem as one of 30 teams invited across all of Oregon, Washington, Montana, Idaho, and Alaska. Our team was Tyler, Brent, James, Kristin, Chelsey, and Saphira. Bejan competed as an individual of course. The competition was very good, the team finished 19th and Bejan finished 22nd overall. This is better than last year and we are very proud of our athletes~! We participated in 4 events over 2 days, here are some of the pictures. Training for 2012 starts now!

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Workout of the Day: Saturday 6-11-11

WOD 1: Team WOD, teams of three:

Complete for time: 300 Wall Ball (20/15), Max = 15:00, one person at a time


WOD 2: Different teams of three:

Complete for time: (one person at a time, in the order shown)

  • 9 x Bear Crawl Down and Back
  • 150 Push Ups
  • 9 x Lunge Down and Back

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Workout of the Day: Friday 6-10-11

WOD 1: “Frelen”

5 rounds for time of:

  • 800m Run
  • 15 Dumbbell Thrusters
  • 20 Pull Ups

Max time = 40:00, Scaling groups as follows:

  • A: 3 rounds, Dumbbell = 20/10
  • B: 4 rounds, Dumbbell = 25/15
  • C: 5 rounds, Dumbbell = 35/25
  • Elite: 6 rounds, Dumbbell = 45/30

This is a tough long workout but if you finish under 20:00 then keep going and bump up to the next scaling group!


$$: 100 Push Ups

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Workout of the Day: Thursday 6-9-11

WOD 1: 6 rounds for time of: (Max Time = 15:00)

  • Run 200m
  • 30 Double Unders (3:1 Singles)


WOD 2: Back Squat 5 x 5

Five rounds of five back squats, warm up with the bar and start the first set at about 60% of your 1 RM. Add weight as you progress through the 5 sets to determine your 5 Rep Max (5-RM).


$$: Max Box Jumps in 5:00 (24/18)

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Workout of the Day: Wednesday 6-8-11

WOD 1: Dumbbell Ground to Overhead x 100 (pairs, must touch the ground completely, Max 15:00)

A: 20/10 B: 25/15 C: 35/20 Elite: 45/35 (scale as needed between the groups and record weight and time)

WOD 2: Tabata Drills (8 rounds each, 20 sec. on 10 sec. off) Rest as needed berween for this WOD

  • Shuttle Runs (stop in place for the rest period and tally up total lengths)
  • Ring Push Ups
  • Toes to Bar

$$: 1k Row or 200 double unders

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Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


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