Workout of the Day: Thursday 6-27-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!


Group Warm Up: 4:00 partner med ball toss


WOD 1: Weighted Pull Ups – 30 reps for max total load in 15:00.

Notes: if you cannot add weight then reduce your assistance back to the minimum to get only 2 reps, or complete unassisted without weight.


WOD 2: Complete 3 rounds for total reps:

  • 1:00 Pistols
  • 1:00 Sledge hits (on tires)
  • 1:00 Deadlifts (135/95)
  • Rest  1:00

Notes: deadlifts need to be just as good technically as your heavy version!

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


Forgot Password?
Join Us


Contact Info

  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

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

Forgot Password?

Join Us

Password Reset

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