WOD Blog

Sat, Mar 14 2015

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 (510 days ago)

CFN Saturday throw down 11


Chipper: Time
Team of 2 Chipper:

10 Alt. Rope Climbs
10 Alt. Wall Climbs
20 Alt Burpees
20 Front Squats (Rx: 115/75, Rx2: 95/65)  
30 T2B (Rx2: K2T, Scale: hanging knee raises)  
30 Thrusters (Rx: 115/75, Rx2: 95/65)  
40 Pushups (Rx2: Modified)
40 Jumping Air Squats
50 Deadlifts (Rx: 115/75, Rx2: 95/65)
50 Pullups
60 Wall Balls (Rx: 20/14, Rx2: 14/10)
60 Alt. Box Jumps (Rx: 24/20, Rx2: 20/16)
Run 400m together

*Split All Reps Evenly

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