Reminder: Tomorrow at 4:30pm will be our first of 3 Open Prep classes. Stay for Endurance Class to put what you learn to practice!

2/4/22

WOD

Every 2:00 for 5 sets:
Power Clean +
2 Hang Squat Cleans

Accessory:
3 sets for load and quality:
KB Front Rack step-ups x 20
KB Deficit Deadlift x 20

2/3/22

WOD

“CFT Chipper”
For time:
Row 2500m
Run 1000m
75 Wall-balls, 20/14-lbs.

2/2/22

WOD

Every 2:00 for 5 sets:
Power Snatch +
2 Hang Power Snatch

CF Games Open 11.1
10 minute AMRAP of:
30 Double-unders
15 Power snatches, 75/55-lbs.

2/1/22

WOD

Every 3:00 for 9 sets:
6 Box Jumps, 24"/20"
6 Deadlifts, 225/155-lbs.
6 Chest to Bar Pull-ups

1/31/22

WOD

Press Complex x 5 sets
2 Strict Press + 5 Push Press

3 rounds for time of:
10 Strict Press
10 Toes to Bar
20 Push Press
20 Sit-ups
*75/55-lbs.

1/30/22

WOD

Rest Day

Announcement:
No Class Saturday

Event Details:

Starts at 8am
Located at CrossFit Salem, 3589 Fairview Industrial Drive SE, Salem, OR 97302

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1/29/22

WOD

No Class

Announcement:
No Class this Saturday

1/28/22

WOD

Rowing "Murph" w/partner
For time:
1 mile Row
100 Pull-ups
200 Push-ups
300 Squats
1 mile Row

Announcement:
No class this Saturday

1/27/22

WOD

10 rounds of 1:00 ON / 1:00 OFF
10 Kettlebell Swings, 53/35-lbs.
10 Sit-ups
10 Calories
10 Toes-to-Bar

*score is total reps throughout all 10 rounds.
*start where you left off each round.

Announcement:
No class this Saturday

1/26/22

WOD

Sumo Deadlift 5x3

9 minute AMRAP of:
6 DB Burpee Deadlift, 50/35-lbs.
3 Bar Muscle-ups