16536 SE 362nd Dr.
Sandy, OR 97055
410-978-8505
paleofitbox@crossfitpfb.com

CrossFit -

"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman
"Forging Elite Fitness"
Join our family of athletes and friends!

Challenge Yourself-

Push your limits everyday!

Results -

They speak for themselves. Get in the best shape of your life!

Intensity -

Unleash your inner athlete!

What is CrossFit?

1st Fundamentals Week Free

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WOD, 7 Jul

WARM-UP
WU #10
NFT:
200 meter Run
20 Sit-Ups
20 DU/40 Singles
200 meter Run
20 Squats
20 DU/40 Singles
20 Situps
20 DU/40 Singles
20 Squats

WOD
CrossFit Total
Find your 1 rep max in 3 attempts each of:
Press
Back Squat
Deadlift

Or, if you came on Monday, then:
20150707
10 Rounds for time of:
10 Burpee
10 Wall Ball, #20/14

OLY WK9 DAY2
WORKOUT
Snatch – heavy single, then; 85%x2x4 of HS
Clean & Jerk – heavy single, then; 85%x2+1×4 of HS
Back Squat – heavy single, then; 85%x2x4 of HS

CK Program:
15-12-9-5 reps of:
Pull-ups
DB push press

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