16536 SE 362nd Dr.
Sandy, OR 97055
(503) 436-7872
paleofitbox@crossfitpfb.com

Family & Community
"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman

Challenge Yourself-

Push your limits everyday!
"Forging Elite Fitness"
Unleash your inner athlete!

What is CrossFit?

Get Started

Fund_Course

WOD, Aug 18

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 Squats
Spiderman Lunges
200 meter Run
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Childs Pose – 1:00
Front Rack Stretch – 1:00
Pigeon Pose – 1:00 ea side

WOD
180805I
3 Partner WOD
25 Min AMRAP of:
120/90 Calorie Row
75 Thrusters, #95/65
*9 Rope Climbs
120/90 Calorie Row
75 Pwr Snatch, #115/80
9 Rope Climbs
120/90 Calorie Row
75 Clean & Jerk, #135/95
9 Rope Climbs
*Race to the rope

OLY WK1 DAY6
WORKOUT
Back Squat – 65%x10x3
Clean Pull + Hang Clean (mid-thigh) + Power Jerk – 70%x1+3+1, 75%x1+3+1×3
Hang Clean Pull (below knee) – 85%x5x3

WP Facebook Auto Publish Powered By : XYZScripts.com