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

Workout Of the Day

Monday 8 October, 2012

5 rounds for time of:
20 Double Unders (or 40 singles)
15 Ring Rows

Lyndi (Rx’d) 10:21
Ben (Rx’d) 7:29 

Sunday 7 October, 2012

Thanks to everyone that came out for our Grand Opening WOD. We had a great time with all of our friends and family that helped make yesterday a great day! Check out a few of the pictures from the WOD at our facebook album link: CrossFit PFB Photo Album

Saturday 6 Oct, 2012

Be sure to join at us 12pm for our Grand Opening WOD and Paleo lunch. Open to experienced crossfitters and beginners.

Grand Opening WOD!
7 min AMRAP
7 Power Clean #135/95
7 Over-The-Bar Burpees
7 Pull-ups
We have two other scaled versions posted at the gym for those that need to or are just starting out. Depending on how many participants we have we will run a couple of heats staggered in 12 minute intervals. See you there!  

Friday 5 October, 2012

8 rounds for time of:
30-sec Handstand Hold
25 squats

Welcome to Suzanne and Kristyl! We hope to see you both back soon!

Suzanne (4 rnds) 9:11
Kristyl (4 rnds) 12:51
Lyndi (Rx’d) 10:27
Ben (Rx’d) 8:57 

Thursday 4 Oct, 2012

Deadlifts 3-3-3-3-3
Rest as needed between lifts

Sheila 65-85-125-135-145
Lyndi 185-195-205-215-220

Wednesday 3 Oct, 2012

8 rounds for time of:
4 Power Cleans (at body weight)
Row 200 meters

 

We would like to welcome Sheila and Lexi!!  These ladies did a fantastic job on a modified “Cindy” today!

15 minutes of as many rounds as possible:

Sheila    11 rounds + 2 push-ups
Lexi         9 rounds + 1 squat 

Tuesday 2 Oct, 2012

3 Rounds for time of:
21 Pull-ups
12 Overhead Squats (#95/55)
400m Run

Lyndi (Rx’d) 16:26

Monday 1 October, 2012

As many rounds as possible in 10 minutes of:

5 front squats  #155/#135
10 kettlebell Sumo dead lift high pulls 1.5/1 pood
15 sit ups 

Lyndi (#115/1 pood) 4 rnds + 5 FS

 

 

Sunday 30 Sep, 2012

What a weekend! Not much rest but at least we’re finally finished getting everything setup at the gym and ready to go.

WP Facebook Auto Publish Powered By : XYZScripts.com