WOD Blog

Sat, Sep 10 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
Happy Birthday Katrina T
Most Recent Benchmark:
Baseline on Sep 25, 2018 (517 days ago)

CFN Saturday throw down 6/27/15


Chipper,Metcon: Time
Warm-up:

WOD RX:
4-man team
Run 400m
8x Rope climb, 15 ft
200x Push press (75/65)
200x Pull-ups
400x Sit-ups
200x Box jumps (20 inch)
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Each player runs 400m in succession.
Partition the remaining work as necessary.

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