SUNDAY, JULY 05, 2015

Archive for August, 2011

Workout of the Day: Saturday 9-3-11

Chelsey’s “Intensity” class at Bush Park, if you missed it you can catch her at The Fit Box! If you did it and loved it you can get a punch card to attend more classes here!

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Workout of the Day: Friday 9-2-11

WOD 1: “Tyler”

Tyler Parten

1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

First posted 17 October 2009

Five rounds: (No Max)

  • 7 Muscle-ups
  • 21 reps 95 pound Sumo-deadlift high-pull

Scaling: A: 8 Pull Ups, 8 Push Ups, 15 SDLHP @ (65/35). B: 12 Pull Ups, 12 Push Ups, 18 SDLHP @ (75/55)

$$: 100 Box Jumps (24/18) for time. Two Squats on top of the box (counting the one getting up from the jump).

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Workout of the Day: Thursday 9-1-11

WOD 1: Front Squat 30 reps for max total weight (15:00 max).

WOD 2: AMRAP 12:00

  • 12 Handstand Push Ups
  • 12 Kettlebell Swings (one arm, 53/35)

Scaling groups: A: KB (26/18), B: KB (35/26), C: Rx

$$: Max Sit Ups in 1:00

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Workout of the Day: Wednesday 8-31-11

WOD 1: “WOD 4 from the Oregon Summer Games”: 15:00 Max

  • 100 double unders (3:1 Singles)
  • 30 Kettlebell Snatch (53/35)
  • AMRAP remaining of 15:00…
  • 10 Overhead Squats (95/65)
  • 20 Burpee Box Jumps (24″/18″)

Scaling: A: Snatch (26/18) OHS (45/15), B: Snatch (35/26) OHS (65/35)

WOD 2: Run 1600m with a med ball (E: Two Med Balls (20/15)

$$: 100 Sit Ups

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Workout of the Day: Tuesday 8-30-11

WOD 1: Deadlift 30 reps for max total weight. (15:00 Max)

WOD 2: Every 2 minutes complete the following, 6 rounds:

  • 10 Toes to bar
  • Shuttle Run D&B x 3
  • 15 Squats
  • Rest the remainder of the 2:00

Scaling: A/B: 8 TTB, 2 Shuttle Runs D&B, 12 Squats, C: Rx

$$: 1000m Row

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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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