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 Week Free

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WOD, 1 Sep

20150901
WARM-UP
WU #9
400 meter Run, then:
2 Rnds NFT of:
10 Wall Ball
10 PVC OHS
10 Supermans
Baby Elephants

OLYMPIC/STRENGTH WORK
Squat Snatch 1RM
5-3-3-2-2-1-1-1
(Find new 1RM)
OR
Back Squat
6set x 2rep @90%

WOD
20150901
3 Rnds for time of:
15 Pwr Clean, #135/95
30 Sit-Ups

Comp WOD
1000m Row, then:
3 Rnds for time of:
15 Pwr Clean, #155/105
30 Sit-Ups

OLY WK6 DAY2
WORKOUT
Push Jerk – 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2, 70%x3) x 2
Press – 75%x4 x 4

CK Program:
4 Rnds for time of:
15 KB swings
10 pull-ups

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