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A bit of strength work tonight, our newest member – “XX” reps out. Strong work, everyone!


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Three teams, four to five members each. Sprint, calisthenics, sprint back. Tag the next team member, rest as the others in your team do their turn. This comes out to be a 1:3 work/rest interval. Each team member ends up doing 15 rounds. Sprint distance was around 60 feet. Repeat 3 times: Sprint, 20 mountain climbers, sprint back Sprint, 10 … Read More

Working toward the Front Lever

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Training the front lever develops both tremendous strength in the core and pulling power in the lats. The arms must remain straight. Here, Sue holds for time in the tucked front lever.

Celebrating spring with “Helen”

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The days are getting longer, and it’s finally time to go outside and run. We kicked the season off with a little run thru the CrossFit classic, “Helen”. Awesome effort, everyone! More photos in the gallery….

Honeymoon Workouts

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Rochelle and I are stuck in the Phoenix airport, waiting to return to the Portland rain. We had a great trip, plenty of sun, hiking, and good food. We also got in several great workouts, thanks to Lincoln at CrossFit Sedona and Lisa at CrossFit Flagstaff. We look forward to seeing everyone this week!