WOD Blog

Sat, Apr 9 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 (510 days ago)

CFN Saturday throwdown 21


Metcon: Reps-Rx+
Warm-up:

WOD RX:
Team Gone Bad
Single round, 5 minutes at each station for max reps
3-man WOD
Row (cals)
Push press
Box jumps
Sumo deadlift high pull
Wall ball
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Players can rotate as needed during exercises.

100% 0%

Dan663 Dan, Emilee, Tayesa Rx 62 cal., 40 PP 95#, 35 BJ 24#, 45 SDHP 75#, 40 W 20#

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