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TUESDAY, SEPTEMBER 16, 2014

Posts Tagged ‘RUNNING’

Workout of the Day: Tuesday 5-10-11

Complete for time:

  • 1200m Run
  • 50 Pull Ups
  • 1200m Run
  • 50 Dips
  • 1200m Run

A: sub 800m runs, use bands. B: use bands, C:No bands E: Chest to Bar pull ups + 20 lb. weighted dips!

This was a tough cardio workout and we put a max of 35:00 on the WOD in the interest of human decency. New folks Liz and Jerry tried out Crossfit Salem for the first time and got a taste of CFS (hope they come back)! Overall, another great day, lots of people took one more important step towards being healthier than yesterday! See ya soon-





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CrossFit Salem WOD: Thursday 2-10-11

Deadlifts 5-5-5

For Time Complete:

  • 21 Deadlifts
  • Run 400m
  • 18 Deadlifts
  • Run 400m
  • 15 Deadlifts
  • Run 400m
  • 12 Deadlifts
  • Run 400m





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Upcoming News & Announcements

Aug 23rd-24th - Oregon Summer Games in Bend

Sept 6th - Summer Slammer @ Mcminville Crossfit

Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit

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

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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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