WOD Blog

Tue, Apr 8 2014

Sat, Apr 22, 2017 at 2:30pm SPEAR Self Defense: Free Introductory Class to the SPEAR Self Defense System. Text Derek at 541-961-7604 for any questions or to Sign up.
Sat, May 6, 2017 at 12:00pm SPEAR Self Defense Course: First Strike: Information and Sign-up Sheet will be available at Crossfit Newport on Monday May 1st. Teaser Classes on Wednesday the 3rd and Friday the 5th at 6:30pm. For Questions and/or Sign Up Contact Derek Wallace @ 541-961-7604 Hope to see you there!
Sat, Sep 30, 2017 at 10:00am Flower Moye's Rowing Seminar: 1-hour workshop. Warm up, find proper seated position, breakdown the stroke for arm, body, and leg. Drills for muscle memory. Small workout.
Thu, Oct 5, 2017 at 6:30pm Flower Moye's Rowing Seminar: 1-hour workshop. Warm up, find proper seated position, breakdown the stroke for arm, body, and leg. Drills for muscle memory. Small workout.
Wed, Nov 15, 2017 at 6:30pm Trainer meeting
Welcome Jillian D
Most Recent Benchmark:
Baseline on Sep 25, 2018 (518 days ago)

04/08/14 Metcon/Revised 170405


Metcon: Time
Warm up:

Skill:
500m row for time.

WOD:
3 rounds for time.
25x Wall ball shots (20#/14#)
25x Box jumps (24'/20')
25x Dead lifts (185#/155#)

100% 0%
Programmed: Thu,Apr19,2018 Wed,Dec13,2017 Wed,Apr5,2017 Tue,Apr8,2014
TodayAll Time

Caressa3 rounds  plyo box-step ups, wall ball 8ft, 55#deadlifts. low energy today.
Tarrah3  10 lb ball, 85 lb dead lift
Jillian D3  10lb wall ball, 110 deadlift

(541)961-9936
710 NE 3rd St, Ste B, Newport, OR 97365 (view larger map)