amrap 12 min

Min 1-7 find 1 rep max back squat
Min 7-9 max du’s- only tally in multiples of 10
Min 9-12 max burpees-only tally multiples of 5

Score for wod is as follows: bs+du+burps
(for the multiple breakdown-if u get 45 du’s ur score is 40, if u get 13 burps ur score is 10)

Have fun all!

am crew will do yesterday’s wod or a make up wod. Class is from 8-9 only today.

amrap 15 minutes

2 Muscle up or Ring Dips- you choose
4 Burpee Box Jumps
6 Dead lifts (185,135)
8 Sit-ups

*option b is sub 4 pbar dips for ring dips

old times to beat: RD:8+2 rx mu’s, H:8 rx mu’s, AD:11+6 rx dips, M:11+2 rx dips, VP: 8 option b, QB: 7 option b

AM crew will do yesterday’s wod….the rest of you enjoy that well earned rest day!

Friday am class will be from 8-9am so please be on time to get the wod in.  Sat and Sun. the “GF” Claudio will be running classes.  Couple of quick reminders – please keep all cars in the driveway and off the street, you can pay your monthly gym fees online if you want under the schedule/membership tab and  keep up all the great work!

WOD
One minute of DU’s (total reps)
21 Deadlift (155/105)
One minute of wall balls (20/14) total rep
15 Clean and jerks (135/95)
One minute of burpees (total reps)
9 Front Squats (115/75)

Score: time plus reps

Try to set up the bars so you can easily remove the bumper plates to the correct weights.

Check out these two birthday girls hard at work. We had a great two days with these young ladies. From over stuffing ourselves at Barzil Grill, to a fun birthday WOD, and finishing it off with a great BBQ. Thanks to everyone that joined us to make this such a fun time. Happy Birthday you two from CFDF! (You can check out some of the photos at CFDF’s facebook page.)

Check out our blog about the Co-op garden idea.

WOD:
6 rounds

5 pullups
10 squats
5 power clean 135/95

Since it’s their birthday, we are doing a partner WOD.

2 rounds
10 wall climbs
Leap frogs
Wheel barrel
tire flip
Partner carry
Jungle gym
situp throw

AM Crew-yesterdays wod.

If you want to caravan to Brazil Grill tonight you can meet at our place at 6pm. We have reservations for 7pm -head count is 19 people right now. If you want to go and have not told me so, please give me a call (971-219-7581) and I will add you to the reservation. Dinner is 41.25 per person (that includes gratuity) and they ask that we do not seperate out the check, so either write me a check ahead of time or bring cash please.

Don’t forget we are paleo bbq’ing after wod tomorrow for QB & KL’s bdays. Bring a paleo dish. Weather is supposed to be in 80′s so bring swimwear if you want to take a dip in the pool.

1201 Southwest 12th Avenue, Portland, OR 97205 (503) 222-0002  brazilgrillrestaurant.com

Couple of things …..
Friday night B-Day dinner for Kelli and Chelsea at Brazil Grille downtown…..so far we have KL,CL,RD,AD,M,H,QB….who else wants to come as we need to make reservations….nothing like meat on swords!
Saturday BDAY WOD and then- Paleo BBQ Potluck. It is supposed to be 80 on Sat. so bring swim wear if you want to hit the pool too.

I just signed Hung and I up for the “Oregon CrossFit Games” in Bend at the end of Aug.  Information was posted a couple of days ago and it would be fun to have a group of us go….let me know if you want to go (you can scale and you get to do at least 4 of the 5 workouts….pretty good deal for $50.00).

Don’t forget to sign up for the “Warrior Dash” if you have not done so yet…Tami did one this last weekend in Seattle and she said it was a blast!

Last…..Whole9 challenge is on…keep sharing recipies and encouraging each other!

WOD: 3 rounds (all lifts at 95,65)

15 Burpees
10 Squat Snatches
10 OHS
10 Thrusters
10 SDLHP