paleofitbox

16536 SE 362nd dr
Sandy, OR 97055
(503) 327---3302
hello@crossfitpfb.com

WOD, Jan 7th

Warm-Up (10 MIN) 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 Reverse Lunges 5 Med Ball Deadlifts 5 Wall Balls 5 Light DB Snatch – Right Arm 5 Light DB Snatch – Left Arm...
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WOD, Jan 6th

Austin Overhead Squat
WARM UP (8 MIN): 200m Run or Row Walking Lunges Toes Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHS 5 Light KB Deadlifts 5 Light KB SDHP 5 Russian KB Swings STRENGTH WORK HATCH SQUAT –...
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WOD, Jan 4th

steven snatches
WARM-UP (12 Min): 200m Run or Row Toes Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 PVC Pass Throughs 10 PVC Pass Arounds 10 PVC Good Mornings 10 PVC Windmills 5 PVC High Hang Power Snatch 30 Sec Child’s Pose WOD PREP...
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Come cheer-on Coach Laree!

Laree + Nena
Next Saturday and Sunday, Coach Laree and Nena will be competing in the CrossFit Fort Vancouver Championship. There will be no coached weightlifting. We will still have a 9am class. Show up… or, do you dare after today’s WOD? 😉 This is a super fun event with Elite, Rx,...
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WOD, Jan 3rd

Kevin WOD
WARM-UP(5 Min):200m Run or RowToes TouchesRussian Kicks10 Deep Squats (Holding onto the rack)10 Iron Cross10 Scorpions10 PVC Pass Throughs10 PVC Good Mornings10 PVC Pass Arounds20 Double-Unders WOD PREP(8 MIN):Set up and warm up for the WOD*Deadlift Perspective: 62.50% of...
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WOD, Jan 2nd

Leah Dumbell Snatch
WARM-UP(8 MIN):200m Run or RowToe TouchesRussian Kicks10 Lateral Lunges10 Deep Squats (Holding onto rack)10 Iron Cross10 Scorpions10 PVC Pass Throughs10 PVC Windmills5 Wall Balls4 Light Alt. DB Snatch4 Light DB Devil’s Press STRENGTH WORKHATCH SQUAT – WEEK 8 DAY 2 (35...
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WOD Dec 31st

WOD Pull-Ups
WARM-UP(10 MIN):200m Run or RowToe TouchesRussian Kicks10 Lateral Lunges10 Iron Cross10 Scorpions10 Reverse Lunges10 Deep Squats (Holding onto rack)10 PVC Pass Throughs10 PVC Good Mornings5 Med Ball Deadlifts5 Med Ball Hang Pwr Cleans5 Strict DB Press WOD PREP(10 MIN):Set up and...
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WOD, Dec 30th

Coach Sean
WARM-UP (8 Min): 200m Run or Row Toes Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto the rack) 10 Iron Cross 10 Scorpions 10 Reverse Lunges 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Pass Arounds STRENGTH WORK HATCH SQUAT – WEEK 8 DAY 1 (35 MIN):...
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Honoring River Baker

Remembering River Baker
Please join us this Saturday at 9:00 for the River Baker Memorial WOD. River was a student of mine (Laree), and recently passed in a tragic accident. We will be honoring and remembering a very special young man. Please get signed up for this special cause. There will be a potluck...
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