pano1-new
WEDNESDAY, NOVEMBER 26, 2014

Archive for August, 2012

Workout of the Day: Wednesday 8-29-2012

Strength WOD: 20 Reps for max total load: (18:00 max)

  • Split Jerk (from rack)

Notes: record total load, sum of all 20 lifts.

 

METCON: AMRAP 15:00

  • Row 250m
  • 20 Push Ups
  • 30 Lunges (45/25 plate)
  • 40 Double Unders (160 Singles)

Notes: Start anywhere, record rounds.





Read more ...

Workout of the Day: Tuesday 8-28-2012

Strength WOD: EMOM 15:00

  • Squat Clean

Notes: record total load, sum of all 15 lifts.

 

Endurance WOD: 6 Rounds for time: (Max 25:00)

  • 300m Run
  • 10 Burpees
  • Rest 1:00

Notes: Third speed bump = 300m

 





Read more ...

Workout of the Day: Monday 8-27-2012

METCON WOD: Complete for time: (Max 18:00)

  • 20 Deadlifts (225/155)
  • Run 200m
  • 20 Kettlebell Swings (53/35)
  • Run 200m
  • 10 Deadlifts (225/155)
  • Run 200m
  • 10 Kettlebell Swings (53/35)
  • Run 200m

 

Scaling Groups: A: as needed B: DL-185/115 KB-44/26 C: Rx

 

SKILL WOD: 2 rounds, max in 2:00 (rest 1:00 between)

  • Handstand Push Ups
  • Ring Dips





Read more ...

Sharon, first Olympic lifting in her life!


So I was informed I need to represent online better what actually happens at CFS! Here is a quick vid of some personal training where Sharon learns a clean and push press for the first time. She does awesome and proves that anyone can do this stuff with the proper coaching and support system! Thanks Sharon for being couragious and working hard at CFS!


Read more ...

Workout of the Day: Sunday 8-26-2012

No workout scheduled for Sunday 8-26-12, all trainers are either in Bend at the Oregon Games or unavailable. Sorry!

HOME WOD: AMRAP 20:00

  • 12 Push Ups
  • 15 Squats
  • Run 100m
  • 30 Double Unders (100 Singles)

Note: Post results to facebook!



Read more ...

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

Login

Forgot Password?
Join Us

Archives

Contact Info

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.

More Information
X

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.