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

Workout Of the Day

Sunday 23 Sep, 2012

The gym will be open for training on Monday October 1st. We will have our Grand Opening WOD and feasting on Saturday 6 October. The Grand Opening event will be open to all, experienced CrossFitters and Newbies. More details to follow for the WOD and feasting!

 

Thanks,

Ben & Lyndi
CrossFit PFB

Sunday 26 Aug, 2012

So the gym is still all packed up inside a storage unit. Lyndi and I have found a new location for the gym in Sandy, like we wanted. Right now we’re waiting to finalize the terms of our lease with the building owner. For the time being, Lyndi is working out at CrossFit Mt. Hood (www.crossfitmthood.com) and I’m working out at work. We hope to finalize the terms of our lease by 15 September so we can get moved in and open by 1 October. Once everything is locked in stone we will update the gym location information showing Sandy, Oregon as the new home of CrossFit PFB.

Take Care,

Ben & Lyndi

Wednesday 8 Aug, 2012

No programmed WOD today. We’ll pack up the gym into the trailer for our workout. We just want to say thank you and happy CrossFitting to all of our clients and friends that were part of our CrossFit family here in Yelm. Next stop for CrossFit PFB: Oregon!

Take Care,

Ben & Lyndi
CrossFit PFB 

Tuesday 7 Aug, 2012

3 rounds
100 ft Farmers Carry with Dumbbells
15 Medball Cleans
100ft Farmers Carry with Dumbbells
Row 500m

Modified, but courtesy of www.crossfitbwi.com

Lyndi (#35) 16:30
Ben (#45) 11:48 

Monday 6 Aug, 2012

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals

Becky 262 reps
Lyndi 332 reps
Ben 476 reps 

Sunday 5 Aug, 2012

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
(90 sec rest between sets) 

Lyndi
Press: 95-100-105-110(f)-110(f)
Push-Press: 110-115-120-120-120
Push-Jerk: 120-115-115-115-115

Ben
Press: 135-135-140-145-150
Push-Press: 150-155-160-165-170
Push-Jerk: 170-170-165-165-165 

Saturday 4 Aug, 2012

8 rounds
4 x Power clean (bw)
Row 200m

Becky (#70) 15:29

Friday 3 Aug, 2012

For time:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

Jamie (#35) 11:32
Lyndi (Rx’d) 6:24
Ben (Rx’d) 4:02 

Thursday 2 Aug, 2012

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Lyndi 33:22
Ben 23:48 

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