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Archive for September, 2011

Workout of the Day: Tuesday 9-20-11

WOD 1: Overhead Squats

WOD 2: AMRAP 12:00

  • rope climb
  • Box Jumps
  • Burpees

$$: plank holds





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Workout of the Day: Monday 9-19-11

WOD 1: 5 rounds for time of:

  • Double unders
  • Run 200m

WOD 2: 40-30-20 reps for time of:

  • Thrusters
  • Pull Ups

$$: Tabata Rowing





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Welcome to CFS!

We are very excited about this week of WOD’s (workout of the day/s)! It is supposed to be a little hotter so remember to drink water before and after the WOD. Another reminder is to check out this website to improve your mobility (aka ability to function and do Crossfit every day). http://www.mobilitywod.com/ Our scientific plan this week is to lift some heavy stuff, run a bit, get upside down, and in general do stuff that fit people do (and monkeys)!

For those of you that have not been to CrossFit Salem… come on in to any class to start your free week of training! We can scale any workout to your abilities and will challenge you at your current fitness level and keep doing that as your fitness improves. We have been helping people since 2008 and as Crossfit grows have been challenging Salem to step up and be healthy. If you are ready to change then we are ready to guide you on this path towards increased health and wellness.

See you soon~

Andy and Carol



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Workout of the Day: Saturday 9-17-11

“Fight for your life”

1:00 each station, record total reps, three rounds:

  • Squats
  • Push Ups
  • Sit Ups
  • Lunges
  • Ball Slams
  • Rest

$$: Teams of two. For time run 10 x 200m and 500 double unders.





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Workout of the Day: Friday 9-16-11

WOD 1: AMRAP 12:00

  • 5 Squat Cleans (135/95)
  • Run 200m

Scaling groups: A: 45/25 B: 75/45 C: 135/95 E: 165/105

WOD 1: AMRAP 12:00

  • 9 Toes to Bar or GHD sit ups (alternate every round)
  • 9 Kettlebell Snatch (53/35… scale as needed)

$$: 10 Rope climbs for time





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Upcoming News & Announcements

Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit

Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville

Nov 8th - Gobbler Gauntlet @ Eugene Crossfit

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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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