High intensity metcon & strength classes (WODs), olympic lifting classes, personal training and a designated powerlifting/free weights area
closed until further notice
Functional fitness for everyday life. We don't use machines, we perform movements from core to extremety to train for everyday life. We do cardio, gymnastic movements, weight training, and combine them for a well-rounded program. We specialize in not specializing!
03/27/2020
For time: 3 rounds of: 20 Russian Twists 20 Sit-ups 20 Bicycle Crunches -- then -- 3 rounds of: 20 Air Squats 20 Curtsy Lunges 20 Donkey Kicks -- then -- 3 rounds of: 20 Push-ups 20 Shoulder Taps 20 Tricep Dips
Friday, March 27th WOD For time: 3 rounds of: 20 Russian Twists 20 Sit-ups 20 Bicycle Crunches — then — 3 rounds of: 20 Air Squats 20 Curtsy Lunges 20 Donkey Kicks — then — 3 rounds of: 20 Push-up…
03/11/2020
"Tabata" Tabata Air Squat Tabata AbMat Sit-up Tabata Plank Shoulder Tap Tabata Burpee The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
Wednesday, Mar. 11th WOD “Tabata” Tabata Air Squat Tabata AbMat Sit-up Tabata Plank Shoulder Tap Tabata Burpee The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is…
03/09/2020
12 Minute AMRAP Complete as many rounds as possible in 12 mins of: 10 Burpees 25 Double Unders
Monday, March 9th WOD 12 Minute AMRAP Complete as many rounds as possible in 12 mins of: 10 Burpees 25 Double Unders
03/06/2020
"Brenton" 5 rounds for time of: Bear Crawl, 100 ft Standing Broad Jump, 100 ft After every 5 broad jumps complete 3 burpees. If you've got a 20 lbs vest or body armor, wear it. Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
Friday, Mar. 6th WOD “Brenton” 5 rounds for time of: Bear Crawl, 100 ft Standing Broad Jump, 100 ft After every 5 broad jumps complete 3 burpees. If you’ve got a 20 lbs vest or body armor, wear it. Fi…
03/02/2020
3 RFT 3 rounds for time of: 50 Push-ups 50 AbMat Sit-ups 50 Air Squats
Monday, March 2nd WOD 3 RFT 3 rounds for time of: 50 Push-ups 50 AbMat Sit-ups 50 Air Squats
02/29/2020
Until they all come home 🙌🏼
02/28/2020
5 RFT 5 rounds for time of: Hollow Rock, 30 secs 10 Single Leg Glute Bridges 10 Single Leg Glute Bridges 10 V-ups L Side Plank, 30 secs R Side Plank, 30 secs
Friday, February 28th WOD 5 RFT 5 rounds for time of: Hollow Rock, 30 secs 10 Single Leg Glute Bridges 10 Single Leg Glute Bridges 10 V-ups L Side Plank, 30 secs R Side Plank, 30 secs
02/26/2020
AMRAP 15 Minutes Complete as many rounds as possible in 15 mins of: 20 Deadbugs 20 Tricep Dips 30 Supermans 30 Push-ups 40 Air Squats 40 Sit-ups Rest 1 min
Wednesday, February 26th WOD AMRAP 15 Minutes Complete as many rounds as possible in 15 mins of: 20 Deadbugs 20 Tricep Dips 30 Supermans 30 Push-ups 40 Air Squats 40 Sit-ups Rest 1 min
02/24/2020
4 RFT 4 rounds for time of: Jump Rope, 2 mins 20 Push-ups 20 AbMat Sit-ups 20 Air Squats 50 Jumping Jacks
Monday, February 24th WOD 4 RFT 4 rounds for time of: Jump Rope, 2 mins 20 Push-ups 20 AbMat Sit-ups 20 Air Squats 50 Jumping Jacks
02/23/2020
What a great day for .strye at Oregon's Strongest Man and Woman 2020 💪🏼 She pushed her limits and left it all out there. So proud of this lady 🙌🏼🔥
@ Cherry City Roller Derby
When you think you didn't get it but you actually PRed, because the event coordinator increased the weight by 20 # without telling you...