At Home Workout

Tue, Nov 25 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
Most Recent Benchmark:
Baseline on Sep 25, 2018 (557 days ago)

14161


Metcon: Time
Warm-up

Skill:
Find a 3x rep deadlift max for the day.
3x3x3x3x3x

WOD:
3 rounds
20x Wall balls (20#/14#)
40x Push press (65#/45#)
60x Squats

100% 0%
TodayAll Time

Brad W15:15  S1
Sarah Ch13:23 Rx 235 3rm DL
Noelle16:27 Rx
Chris M17:55 Rx
Constanze24:02  10# wall ball, 185# 3rm DL
Dan24:08 Rx

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