July 27- Aug 1 WODs
Monday July 27 Warm Up 400m Run 10 Push Ups 10 Sit Ups 10 Squats Joint Prep 3 Round 20 Lateral Banded Walks (10 down,10 back) 15 Back Ext 10 Ring Rows (as hard as possible) S/T 4×3 Strict Press @80%...
View ArticleAugust Happenings!
Hope you’re all staying hydrated through this hot Summer! Here are a few ways to cool off & have fun: 8/8 – Pipehitters Classic @ Northwest Strength & Performance, 8am – 5pm. Coach Hannah...
View ArticleAugust 3-8 WODs
Monday Aug 3 Warm Up 400m Run 10 Push Ups 10 Sit Ups 10 Squats Joint Prep 3 Round 20 Lateral Banded Walks (10 down,10 back) 15 Back Ext 10 Ring Rows (as hard as possible) S/T 4×10 Strict Press @60%...
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August Athlete of the Month
Susan Leipziger, you rock! Our coaches voted for Susan Leipziger to be our August Athlete of the Month because she has been so amazing in nurturing the SODO CFE community. What would a CrossFit gym be...
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Aug 10-15 WODs TEST WEEK
Because we have been in a gymnastics strength cycle and a barbell strength maintenance cycle don’t expect to PR your lifts by huge numbers, any increase here is good. But make sure you challenge...
View ArticleAug 17-22 WODs
Ok..so in review we are not going to be doing the FULL Smolov cycle… we are going to be doing a modified 6 week Smolov Jr cycle with the option for anyone who is interested to do the Full 13 week...
View ArticleAug 24-29 WODs
Monday August 24th Warm Up PVC Fran 21-15-9 Thrusters, Pull Ups with PVC Joint Prep 3 Rounds 10 Arc Pause Slides 10 Squat Jumps as high as you can 10 Lateral Banded Walks (5 each way…BUTTS BACK!!) S/T...
View ArticleAugust 31- September-5 WODs
Monday August 31 Warm up 400m run 30 Squats 20 Push ups Joint prep 3 rounds 10 Arc pause slide 10 reverse lunges 10 3 point of contact squats S/T Smolov week 3 day1 Back squats! Do 9 Sets of 4 Reps @...
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A Full and Fun September
We have a ton of stuff coming up this month! There are a handful of competitions, including two nutrition/lifestyle challenges. We really encourage you to be a part of these. Darrick and I started the...
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September Athlete of the Month
Congratulations, Anu — you’re our Athlete of the Month! Anu is in his first year of CrossFit, and has made amazing progress. He always works hard and has a great attitude. And we won’t disclose his...
View ArticleSeptember 8-12 WODs
Tuesday Sept 8th Warm Up Down and Back Toy Soliders Butt Kickers Lateral Banded Walks Spider Man Stretch Joint Prep 3 Rounds 10 Arc Pause Slides 10 Pressing Balances 10 Squat High Jumps S/T We will be...
View ArticleSeptember 14-19 WODs
MONDAY Sept 14 Warm Up 400m Run 21 Squats 15 Push Ups 9 Burpees Joint Prep 2 Rounds 10 Wall Facing Squats 10 Arc Pause Slides 10 OH PVC Duck Walks (5 steps forward, 5 Steps back) S/T Smolov Week 5 Day...
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September 21-26 WODs
MONDAY Sept 21 Warm Up 3 Rounds 200m Run 10 Push Ups or 1 Rope Climb Joint Prep 3 Rounds w/light bar 10 Bent Rows 10 Front Squats 10 Good Mornings S/T Smolov Week 6 4 Sets of 9 Reps at 70% +15-30lbs...
View ArticleJanuary 9-14 WODs
Monday Warm Up 50 Single Unders 5 Pull Ups/ Ring Rows 50 Double Unders or 100 Single Unders 5 Pull Up Negatives Joint Prep 3 Rounds 10 Back Ext 10 Arc-Pause-Slide 10 Wall Facing Squats S/T 4×10...
View ArticleJanuary 16-21st WODs
Monday Warm Up 400m Run 10 Strict Pull Ups/ Ring Rows 200m Run 5 Pull Up Negatives Joint Prep 3 Rounds 10 Back Ext 10 Wall Facing Squats 10 Samson Stretch WOD Black History Wod: “Rivers of Blood” The...
View ArticleJanuary 23rd-28th WODs
Monday Warm Up 400m Run 10 Pull Ups 100 Single Unders 10 Pull Ups Joint Prep 3 Rounds 10 Back Ext 10 Dr Tri Shoulder Reaches 10 Thrusters (45/35) S/T Shoulder to Overhead 4×5@70% of 1RM Clean and Jerk...
View ArticleJanuary 30-February 4th WODs
Monday Warm Up 400m Run 100 Single Unders 10 Ring Rows 10 Unbroken Pull Ups Joint Prep 3 Rounds 10 Samson Stretch 10 Back Ext 10 Dr Tri Shoulder Reaches S/T Kipping Pull Up / Butterfly Pull Up...
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February News and Events
News: Open prep Training has been BRUTAL lately, amiright?!? And don’t we all kind of love it? ;) We have more Driven products coming in soon — take care of your body and RECOVER well. Please reach out...
View ArticleFebruary 6-11th WODs
Monday Warm Up 3 Rounds 50 Single Unders 5 Pull Ups or Barbell Pull Ups Joint Prep 3 Rounds 10 Back Ext 10 Samson Stretch 10 Squat High Jumps S/T Deadlifts 5×10 @60% WOD 50 Wall Balls (20/14) 40...
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February Athlete of the Month
Michelle Coaches love Michelle because she’s got a great attitude and is super motivated. Best combo ever! We love watching her improve every day, and can’t wait to see where she is in another 6 months...
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