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

Workout Of the Day

WODs at PFB are mixed-level CrossFit classes. Daily “Accessory work” is also programmed to accompany each WOD, for athletes to develop strength and mobility on their own after class.

Coaches carefully guide all novice CrossFitters and new members in learning how to “scale” prescribed weights and movements to the athlete’s ability. Many long-time members at PFB continue to scale their weights and movements to accommodate developing capabilities or long-term needs.

Thursday 19 Jan, 2012

We were without power after the “storm”. However, we accomplished the workout despite no electricity. So, here’s a late post from that day:

21-15-9 of:
Cleans #135/95
Ring Dips

Ben 9:31
Lyndi 16:08

Tuesday 9 October, 2012

3 rounds for time of:
21 KB Snatch (each arm) #35/25
12 Burpee Pull-ups

We’d like to welcome Pat to CrossFit PFB! We’re looking forward to seeing you back this next week.

Sheila (#15, KB Swings, Burpee Jumping PU’s) 8:18
Lexi (#9, KB Swings, Burpee Jumping PU’s) 6:25
Pat (#25) 13:43

Monday 16 July, 2012

Here you go, one-third the pain the games competitors felt on the last event!


21-15-9 reps of:
Clean 135 pounds
Ring dips

Blythe #65 13:33
Nate Rx 17:00
Lyndi Rx 12:53
Ben Rx 7:05

Sunday 1 Jan, 2012

Recovery Day

Enjoying the day off. After the last three days and the hero workouts that accompanied them, this day off is well deserved. We’re looking forward to the new year and all that it will bring. Hopefully new friends and acquaintances. Lyndi is treating the family to our favorite Paleo pizza for dinner tonight. The kids just can’t get enough of the stuff. Nothing like some great homemade pizza for dinner! See below for the recipe we use, compliments of Cooking for Health & Performance by Scott Hagnas with Robb Wolf & Nicki Violetti. Of course Lyndi typically doubles this up to make two pies. Enjoy, if you try it!


Paleo Pizza

Scott Hagnas – Issue 13

Time: 25 minutes prep, 30 minutes cooking I am sure that I am not alone in my occasional longing for pizza since switching to eating Paleo. Pizza is a food that seems off-limits for those following a Paleo eating plan. After all, what would pizza be without the doughy crust and cheese? I decided to try to come up with a version that would nix the grain and dairy, and still taste good! This is my basic pizza recipe. You can alter it and add whatever veggies and meats that you like to make your favorite style of pizza.

  • 3 tsp olive oil, divided
  • 1 C ground almonds or other nuts
  • 3 Tbsp cashew butter
  • 1/3 C egg whites
  • 1/2 C chopped onion
  • 2 cloves minced garlic
  • 1 chopped red pepper
  • 1/2 C halved grape tomatoes
  • 1 large Italian sausage, cut in 1/2” slices
  • 1/2 C marinara sauce
  • 1/2 tsp oregano
  • 1/2 tsp fennel seed

Mix ground nuts, cashew butter, and egg whites in a small bowl. Grease a pizza baking sheet or similar with 2 tsp of olive oil, then spread the “dough” mixture over it, making a 1/4” thick crust. Preheat the oven to 250 F. In a skillet, add the remaining olive oil and the sliced sausage. Cook until browned, then remove the sausage to a small bowl. Add the garlic, onions, and red pepper to the skillet. Sauté the veggies lightly, making sure not to let them get too soft. Cover the dough with the marinara sauce, then add the meat and vegetables, excluding the tomatoes. Add the oregano and fennel seed, then bake for 30 minutes. Remove from oven, add the halved tomatoes, and serve! Use a large spatula to carefully remove the slices from the pan, as the nutty “dough” won’t be as crisp as traditional grain dough. Makes 4 servings.

Friday 25 May, 2012

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

Blythe (#35, Singles) 21:09
Lyndi 15:45
Ben 11:20

Saturday 9 June, 2012

Intro Class
5 rounds for time of:
5 x Wall Ball
10 x Jumping Pull-ups
15 x Step-ups

Todd 19:56

Monday 22 Oct, 2012

50-40-30-20-10x reps for time of:
Ring Push-ups

Lexi (Singles, 1/2 num reps reg PUs) 10:01
Sheila (Singles, 1/2 num reps reg PUs) 7:47
Lyndi (Rx’d) 17:52

Saturday 23 June, 2012

Five rounds for time of:
15 Knees to elbows
15 Goodmornings
30 sec Handstand hold
15 Box jumps, 24″ box

Lyndi 15:52
Ben 13:09

Sunday 6 May, 2012

2012 CrossFit Games Regional: Individual Event 4

For time:
135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/65 pound Front squat, 50 reps
40 Pull-ups
85/65 pound Shoulder-to-overhead, 30 reps
65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps

Ben (Rx’d) 31:23
Lyndi (Rx’d) 36:05

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