WOD Blog

Fri, Apr 8 2016

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 (479 days ago)

17064


Metcon: Reps
Warm up:

Skill:
RX: Hand stand walk practice
S1: Free hand stand holds
S2: Around the world using feet

W.O.D.
ARMP 15min.
3x Wall climbers
10x Push ups
20x Box jumps (24/20)
30x Sit ups

0% 0%
TodayAll Time

Chloe R3 + 38  S1 (mod)
Casey Mil3+59 Rx
Mark4+35 Rx
Bo3+13 Rx
Stephanie C3 + 33  S1 mod push
Derek W5 + 14 Rx
Luke F5+19 Rx
Zack3+54 Rx

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