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

Workout Of the Day

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.

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!



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 

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