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

WOD, Jan 14th

Warm-Up (10 MIN): 10 Cal Row or Bike Walking Lunges Bear Crawls 10 Cal Row or Bike Toe Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 Low Tuck to Standing Pike Extensions 10 PVC Pass Throughs 10 PVC Good Mornings 5 Med Ball Deadlifts 5...
READ MORE

WOD, Jan 13th

Warm-Up 8 Min: 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto the rack) 10 Iron Cross 10 Scorpions 10 Ring Rows 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Pass Arounds 5 EB Hang Power Clean 5 EB Strict Press 5 EB Thrusters Strength...
READ MORE

WOD, Jan 11th

Warm-Up (10 MIN): 10 Cal Row or Bike Walking Lunges Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 Deep Squats (Holding onto the rack) 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Pass Arounds 5 Empty Barbell Power Clean 5 Empty Barbell Strict Press...
READ MORE

WOD, Jan 10th

Warm-Up (8 MIN): 200m Run or Row Walking Lunges Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 Deep Squats (Holding onto rack) 10 PVC Good Mornings 10 PVC Pass Throughs 20 Doubles or Singles Strength Work HATCH SQUAT – WEEK 9 DAY 2...
READ MORE

WOD, Jan 9th

Warm-Up (10 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto the rack) 10 Iron Cross 10 Scorpions 10 Ring Rows 10 PVC Pass Throughs 10 PVC Good Mornings 10 Windmills 6 Light DB Alt. Hang Clean 6 Light DB Strict Press Strength Work...
READ MORE

WOD, Jan 8th

Warm-Up (10 Min:) 200m Run or Row Walking Lunges Toe Touches Russian Kicks Bear Crawls 10 Iron Cross 10 Scorpions 10 Deep Squats (Holding onto rack) 10 PVC Good Mornings 10 PVC Pass Throughs 5 Med Ball Deadlifts 5 Med Ball Front Squats 5 Med Ball Push Press Strength Work Complex...
READ MORE

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...
READ MORE

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 –...
READ MORE

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...
READ MORE

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,...
READ MORE