Are you ready?!

SATURDAY 10:00 WOD:

[Must sign up in advance for class @ www.31heroes.com]

On September 3, 2011 CrossFit gyms across the nation & world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

Get Involved

  • Register for the workout under the “Registration” tab – $31 gets you the workout & a t-shirt
  • Show up on September 3rd & honor our heroes.   Warm up starts at 10:00 so do not be late!
  • Don’t have a partner for the WOD yet?  No problem..  We will help you find one.
  • Not interested in a workout? You can still donate to help us raise money.


8.31.11

WEDNESDAY WOD: 8.31.11

5 Rounds for time,

5 Heavy Power Cleans

15 Ring Dips

25 Double Unders

8.30.11

TUESDAY WOD: 8.30.11

20 Push Press

Then…

AMRAP 12 Ladder:

Box Jump

Push Up

Toes to Bar

Brittany Gill flipping tires at last weekends Oregon Games, While Judge Allison watches her form.

Excited for next years Games!!!

8.29.11

MONDAY WOD: 8.29.11

2×20 Back Squat

BUY IN- 400M Farmers Carry
Then…
21-15-9
OH Lunge (95/65)
Burpee
Then…
BUY OUT- 400M Sprint

8.27.11

SATURDAY WOD: 8.27.11

CFLO IS CLOSED.

Heading to Bend for the 2011 Oregon Games where we will be cheering on Brittany, Nick and Rome!

Also Good Luck to Abby, Jean and Kaleb who are participating in Hood to Coast this weekend!

WOD FOR HOME:

Run 5

K

8.26.11

FRIDAY WOD: 8.26.11

5 Rounds, For time:

3 Rope Climbs

7 Clusters (155/105)

OUR CFLO ROW OFF IS OVER!!

-Heather took first place

-Amberlee took second place

8.25.11

THURSDAY WOD: 8.25.11
3 Rounds, For Time:
Run 800m.
12 HSPU
21 Box Jump
Then…
TEAM TABATA!