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CrossFit Stumptown – CrossFit

Reminder: Due to our constantly growing community, side effects we have placed a cap on classes to deal with the matter. We understand that this may be of inconvenience to some of you, seek and we offer our sincerest apology if it does. Please do your part in checking class availability prior to arriving at the box. We expect there to be a few details and/or issues needing attention that we will speak on in the near future.

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CFST Coaches

Dynamic Warm-up (No Measure)

Three Laps

Knee Grabs

Russian Kicks

Dynamic Walk

Alternate Toe Touches

Prison Walk

Over/Under the Hurdle


Lunge and Twist

Bear Crawl

Crab Walk

Inch Worm

Spiderman Walk

Front Squat (3×5 add 5-10 lbs. to last weeks number.)

Metcon (AMRAP – Rounds and Reps)

With a continuously running clock complete 5 Thrusters every minute on the minute:

From 0:00-5:00 use 75 lb.

From 5:00-10:00 use 95 lb.

From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.

Each 5 minute block = 1 Round

Each minute has 5 reps.

*Figure it out.