Call Us: (971) 271-7167

Monday

21
Nov

Monday

Announcements

Holiday hours:
Nov 24-Thanksgiving: closed
Nov 25-10 and 12 only
Nov 26 and 27th- regular hours

Dec-24th- reg classes (10 and 12)
Dec 25th- closed
Dec 26th-10 and 12 only

Dec 31-reg classes (10 and 12)
Jan 1- closed
Jan 2- reg classes

CrossFit Stumptown – CrossFit

Therapydia shoulder to overhead prep (No Measure)

250 m row

20 Double Unders

10 Hollow rock

10 Supermans

Reverse Inchworm 50 ft

Spiderman stretch 50 ft

5 Strict pull ups

5 Wall Squats (toes to wall)

10 PVC pipe pass throughs

10 bottom of squat Sotts press with PVC

Wall quad stretch 30 seconds each

Metcon (No Measure)

5.4.3.2.1 of muscle ups+dips (ex 5 mu and while up there complete 5 dips (ring), viagra or chest to bar pull-ups and dips–rest 60-90 sec in between

Metcon (Time)

4 Rounds for Time:

10 Ground-to-Overhead 135/95

20 box jumps 24/20

30 evil wheels (with barbell)

–25 min time cap